We can’t wait to yoga, run and party through Vancouver’s beaches, mountains and city streets with you again this summer. Last year, we created an app to help you with all things half-marathon related: training, a city guide to help you maximize your weekend in Vancity, run playlists and more. We listened to your feedback that you loved the app and that you wanted even more features added for this year’s event.

Drumroll please…

Please meet our brand new SeaWheeze app! We have added a ton of cool stuff designed to make your SeaWheeze 2013 experience as good as, oh, I don’t know, eating Oreo ice cream and getting a foot massage at the same time (*Editor’s Note: Alexis’ creepy idea of a good time does not reflect the views of this blog or 99% of the human population).

Let’s get into the nitty gritty of what features have been added to the app.

makeover alert: my training section

We heard you say that you wanted to track your progress up to the big day. Now you can check the boxes of which runs, yoga and cross-training you've completed per week and the app will compile your progress for you.

We’ve also added new training videos featuring this year's SeaWheeze trainers (runners Jenn Howard-Brown, Chris McClung and Blue Benadum and yogi Kerri Kelly) so you can get instruction on-the-go.

let’s get physical accountable

You can now share and interact with friends on Facebook who are also training – you can see their progress and they can see yours.

Things just got serious.

say cheese!

There's a Photo Booth with different frames so that you can share all your SeaWheeze memories with friends on Facebook, Twitter and more. There’s also a live Instagram feed of anything hashtagged #SeaWheeze so you can keep up with all the yoga.run.party times happening during the weekend!

get down on it

Playlists are now listed in the main navigation for easy reference.

My apologies in advance for multiple Mariah tracks...I was surrounded by butterflies and wearing denim cutoffs when I put them together.  #notreallysorry

live goal crushing

We will now be publishing live finishing times via the app on race day. These will still also be offered via desktop and tablet. Get those goals!

it’s the freakin’ weekend

Weekend events are now broken out by day to make weekend planning easy breezy.

We are counting down the days until August 10^th! This app is available in the App Store as of May 17^th. What part of the SeaWheeze weekend are you most excited for?

adventures in goal-setting: how getting clear on your vision can change the direction of your life

Chloe, our Vision & Goals Program Manager here at lululemon, first started working for the company in 2002 as a part-time educator at our Queen Street store in Toronto after hearing about the job from a friend. She was looking to pay the bills and chill out after finishing her undergraduate degree in Fine Arts before embarking on a career as a (band camp alert!) music teacher. When she was hired, Chloe wasn’t really an “athlete,” nevermind a yogi; however, she soon fell in love with the practice of finding her breath and stretching it out on her mat.

A few months into her role, Chloe realized that part of what made her want to be a music teacher was her love of facilitating learning for people. She began focusing on this and consequently became a Store Manager. It was also around this time that Chloe was introduced to the practice of creating a vision for herself and setting goals. Her first reaction was something like this (something a lot of us can probably relate to):

“I am a cool city girl from Toronto who doesn’t read self-help books thankyouverymuch.”

Chloe soon realized, however, that if she was going to facilitate learning for her staff as a Store Manager, she needed to walk the walk and invest in what she was supposed to be teaching (aka drop the too-cool-for-school vibes and open up to the possibility that Vision and Goals could be awesome). She began by setting a vision for her ideal future life in 10 years and then created 1, 5 and 10 year goals for herself (personal, career and health-focused) that would support her in achieving this vision.

Once Chloe got into goal-setting, she realized that it was working: by intentionally writing down and declaring what she wanted, things started to come together. Zing! She realized that she wanted to train people in Vision and Goals and became lululemon’s Training Manager. How did she know she wanted that job? Because her goals and her passions were clear enough that she knew, she had the confidence to declare her goals, and she was around people who supported her in achieving them.

It’s been, ahem, a few years since Chloe first created the training role in Toronto. Since then her life has been pretty rad: she has moved to Vancouver, become the Head of Retail Training for the company, got married to a cool dude, had a baby, backpacked New Zealand and come back to share why vision and goal-setting is badass once more. She isn't teaching music class - instead, she's living the life she was meant to, with her authentic vision acting as her true north.

key takeways from chloe's journey

1.     surround yourself with people who support your goals.

Sometimes the people around us are happy, supportive, honest and will do whatever it takes to support you achieving your goals. Other times there are people who (for whatever reason) cannot get down with what you are striving for. Surround yourself with positive people who are rooting for you and will give you honest feedback - you will find success more easily, promise.

2.     get clear on what you actually want.

Chloe originally thought she wanted to be a music teacher. She told herself that that was what she wanted, plus she had just gotten a fine arts degree, so she should still do it. When she gained the courage to actually declare what she wanted, it became clear to her what her vision is: owning and running a leadership retreat centre where she creates awesome experiential leadership programming. The courage to have a real conversation with yourself about what you really want (not what should happen, but what is POSSIBLE) is when things will begin falling into place. Speaking of that…

3.     set goals from possible, not probable.

Close your eyes and think about what you really want. Not what might or probably will happen, but what you really want for yourself without any caveats getting in the way. It’s remarkable how many of us are doing stuff that has nothing to do with what we actually want. When we shift into the perspective of possibility, we can begin to discover what makes us happy and what looks like an ideal vision for ourselves.

This month we are getting down with setting vision and goals for ourselves! For more on how to create a vision and set goals, check out these worksheets. Share your progress on Twitter and Instagram with the hashtag #readysetgoals.

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!

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?

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!

This meditation moment was brought to you by SeaWheeze – incorporate it into your training routine for balance, centeredness and relaxation or into your life just because.

You've done your pre-run stretch and you rocked it out on the road. You are a running superstar! With the hard part over, it's time to kick off your  shoes and let the recovery begin. Before you hit the couch, give this light, wall-based Jasyoga sequence a go to help prevent muscle stiffness and keep you limber for your next run.

five post-run poses for running recovery

Up the relaxation factor by holding each pose for 10+ deep breaths. Your muscles will thank you later!

folding at the wall

Stretches hamstrings

• lean into a wall with your feet hip-width apart and parallel.
• with an inhale, bring your arms overhead. Exhale as you swan dive into a standing forward fold.
• bend your knees and lean your butt back against the wall.
• from here, cross your right leg over your left and hold for three to five breaths, without locking your back knee.
• switch legs.
Tip: If you feel like you’re struggling to balance, scoot your feet further away from the wall.

half happy baby at the wall

Stretches hamstrings and hips
• lie on your back with your feet on the wall and your knees at a 90-degree angle above your hips.
• keeping your left foot on the wall, hug your right knee into your chest.
• take your right foot further to the right, turning the foot skyward and holding the inner arch of the foot or the ankle with your right hand.

figure four at the wall

(from happy baby at the wall)

Stretches the outer hips and glutes
• with your left foot still on the wall, cross your right ankle over your left knee. Keep the right foot flexed as you press your right knee toward the wall.
• rock from side to side slightly. Back up from the wall if you feel a bit crowded.

Return the right foot to the wall and repeat poses 2–3 on the left leg…

wide legs up the wall

Stretches hamstrings and re-circulates the fluid that has collected in your legs.
• straighten both legs up the wall and get your butt as close to the wall as you comfortably can.
• slowly open your legs into a wide straddle, keeping the knees slightly bent.
• extend your arms overhead for added length.

butterfly at the wall

Stretches hamstrings and hips, decompresses low back
• bend your knees and bring the soles of your feet together on the wall.
• use your hands to press your thighs toward the wall as you lengthen your spine away from the wall.

Recovery is just as important to your training as the run itself. On that note – We’re two weeks into the SeaWheeze tacklebox, how’s it going?

Erin Jasmine Taylor is the owner and head coach of Jasyoga, a mobile yoga studio that helps athletes around Seattle—from rec soccer players to NBA basketball players—find their flow. Special thanks to Nate Burgher for all the amazing photography!

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?

Whether it’s for the good of our heart or out of the goodness of our heart, inspiration is what keeps us putting one foot in front of the other, even at mile 23.  Watch our Brentwood Ambassador

Zoe runs for Shoe 4 Africa, others run for that hit of endorphins or peace of mind. For me, it’s always been about that decadent slice of Billy Miner Pie. What do you run for?

want more?

• find even more reasons to run
• get inspired with tweets from Blue
• learn how Jen took on the NY marathon

True or False? CrossFit is for meatheads who yell, grunt and assign first names to their biceps. False. Members of our digital team recently took to our local CrossFit gym for an eye-opening, myth-busting workout. As it turns out, CrossFit isn’t actually a breeding ground for men who can sum up their lives with the three-part acronym GTL.

what is crossfit?

CrossFit is a strength and conditioning program that uses functional movement executed at a high intensity for a short period of time. The routine is determined at the start of each day and all athletes participate in the same WOD (workout of the day) scaled to meet their individual ability. The workout we did involved 10 reps of throwing a medicine ball to meet a target on the wall and then catching it back into a full squat, followed by 10 burpees. We repeated this for seven minutes trying to complete as many sets as we could. I realize that in written format, the workout seems harmless but I can assure you it was challenging, tiring and very, very sweaty.

four crossfit myths - busted

crossfit is a cult
False. It is an incredibly fun and addictive workout with a strong sense of community. When you go through the gruelling workouts together, you can’t help but get close with people around you. It’s the support from others that pushes you to try things you never thought were possible and overcome perceived limits.

crossfit is dangerous because you can get injured
As with most sports, injury can always happen and is usually the result of bad coaching. As long as you have been properly trained and coached through CrossFit your chance of injury is no greater than if you were doing anything else. A good coach can identify and correct bad form and recognize when someone is pushing themselves too hard.

crossfitters have egos bigger than their biceps (if that’s even possible)
The one thing that really sets apart a CrossFit facility to a standard gym is the fact that there are actually no mirrors. In CrossFit, the movements you are doing are so technical, that trying to catch a glimpse of yourself would throw you off and jeopardize your form. Egos are checked at the door and while the atmosphere can feel competitive, you are only ever measured up against your own records to document progress.

you will be yelled at
A huge part of the CrossFit experience is that supportive team and community aspect. I wouldn’t necessarily call it yelling as much as I would call it “encouraged, loudly”. The “yelling” is good-natured and meant to help you push your limits and find your edge. So yes, you will probably get “yelled” at but it won’t be the same as your mother sending you to your room.

After our first class, some of us were bitten by the CrossFit bug and couldn’t wait to go back, for others, once was more than enough. We could all agree that we had created stories about what CrossFit was and, in most cases, had been proven wrong. Are you a CrossFit junkie? What other myths need busting when it comes to the CrossFit world?

want more?

• not convinced yet? More on CrossFit
• how CrossFit rolls in New Jersey
• change up your routine. Try a new way to sweat

Katie (Key Leader at Vancouver's West 4th Store) is almost as crazy about running as she is about making delicious, healthy food. She's finally been persuaded to share her favourite smoothie recipe. She recommends it as a powerful way to start the day or an amazing post-run energizer.

image: flickr - Frank Gruber

magic bullet

Katie's an advocate of the Magic Bullet. If you don't have a Magic Bullet, you can put the ingredients together in a 2-cup (500ml/20 oz) container before throwing them in your blender.

step 1 - into the cup

-one large handful of fresh spinach (raw), squish to bottom of cup

-2 tbsp plain yogurt

-1/2 tsp cinnamon

-1 tsp matcha green tea powder

-1 tsp freshly grated ginger

-1/2 ripe banana

Fill the rest of the cup with frozen blueberries (or frozen berry of your choice)

Add as much chilled green tea as the cup will allow

step 2 - blend & enjoy

To kick it up a notch, or for a more substantial meal, add 2 tbsp of granola and 1/2 tbsp hemp hearts. Enjoy this variation with a spoon.

want more?

• to juice or not to juice, that is the question
• eat well for marathon training

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.

nutrition tips for marathon training

That's right, marathon-training season is upon us.  While the right shoes, fancy pants, a committed running partner and clinic or training plan are key to a successful run we don't often hear people ask ‘So, what are you eating?” Being a self-professed ‘Nutrition Nerd’, Jacqueline asked Georgia Morley (lululemon founder Chip Wilson’s chef and holistic nutrition super star) for some expert advice.

fuel

Training for a marathon means essentially running a bunch of mini-marathons. You almost need to eat like it’s race day throughout your training. The key to building and maintaining endurance is carbs.  And don’t be mistaken not all carbohydrates are created equal.

carbophobia

I know a lot of people have some “carb” fear. It’s important fuel your body with COMPLEX carbohydrates such as brown rice, whole sprouted grains ( this doesn’t mean processed wheat), rye breads, kamut, amaranth, quinoa and starchy veggies likes squash or yams.   So fuel up with at least 300 calories of complex carbs around two hours before a training session.

plan ahead

Two hours ahead may seem like a lot of planning but it’s critical. If you eat 20 minutes before your run, not only will your body be working so hard to digest the meal, you will get zapped fast, the energy boosting carbs won’t have had time to take effect and the stitch in your side will take you outta the game.  Gotta have game.
kamut and porcetta salad with yams and roast new potatoes

carb highs

To maintain that carb high, you need to get the right balance of carbs with nutrient rich vegetables and fruit and lean proteins; grilled chicken, legumes, lean beef, lamb or pork.  If you can, combine your proteins with veggies and leave your carbs all to themselves, I mean minus their friends the proteins.  That’s right people, eat a giant heaping bowl of whole grain pasta with fresh tomatoes, pine nuts and basil all by itself and then go back for seconds.

post-training

AFTER your training session, eat about 400 calories of lean meat and veggies, then eat again 4 hours later -  perhaps an egg white frittata with wild mushrooms ( a partial protein don’t cha know) , a smattering of soft goat cheese and a grinding of black pepper.  It’s just that easy.

sports drinks and gels

Speaking of easy, I’m really not a fan of high-tech sports drinks and carb/electrolyte gels (or putting anything synthetic or processed in your body). That said, after mile marker 10 on your run, it’s hard to whip out a frittata and indulge whilst running like the wind.  So, gel it up people, your body will need that fuel, even if it is processed and a weak supplement for whole foods.

24 hours to go

The night before your marathon go carb crazy with a dinner of about 1000 calories composed of carbs.  So good, right?! And the WATER – drink so much water you could float through the finish line.  This is about hydration and keeping your muscles from going into shock.  Drink at least 2 litres of water prior to training and on race day, then drink periodically throughout your race at the appropriate times (I am parched just thinking about it). Alternating water with Coconut Water (a.k.a. nature’s Gatorade) will really amp up your electrolytes as well.
halibut in orange, miso and ginger

the full meal deal: training menu

6am

• Protein smoothie : 4 egg whites, berries, milk or milk alternative, 1 scoop spirulina, crushed ice)
• Brown rice hot cereal : 2 cups cooked brown rice, a few raisins, 1 cup milk or milk alternative, slivered blanched almonds, 2 table spoons flax meal – combine all ingredients in a pot and simmer, top with milk or milk alternative and about 1 table spoon maple syrup  - maple syrup does not spike your GI like ALL other sweeteners do
• Coffee if ya have too, but your run will sustain much better if you do decaf
• Water

* Stay away from juices – juice is just a candy bar in disguise

11am

• Whole chicken breast marinated with grainy mustard, lemon and olive oil:  marinade chicken for 1 hour (I like to do 6 at a time so I have some for the week ahead).  Grill on barbecue or bake at 400 for 30 minutes.  Serve with a fresh salad of green veggies with hemp seed, flax and apple cider vinegar drizzled over top.  Perhaps an apple to stave off the sweet tooth, and a cup of roibois tea.
• Water

2pm, 4pm

• Blanched or roasted almonds, cashews, pumpkin seeds, berries, apples, a little more brown rice cereal from the morning, a handful of unsweetened organic chocolate chips, hommous with brown rice crackers, a big lettuce leaf filled with sprouts, almond butter and apple
• Water

6pm at the latest

• Brown rice pasta with arugula, cherry tomatoes, goat cheese and lemon broth – cook the pasta as directed, then drain and set aside.  On a medium high heat toss about 1 tablespoon grape seed oil into a pan and then the tomatoes, arugula, zest and juice of one lemon, a splash of white wine or veggie broth if desired, the pasta and finally the goat cheese, some fleur de sel and black pepper.
• Water and one glass of wine if you’re feeling fancy.  That’s ONE glass of wine.

Dessert

( YAY, YOU GET DESSERT!!!)

• 4 squares of dark chocolate, another apple, or a few carrots ( I know it seems strange but it will give you the sugar hit your looking for and in about 3 minutes after eating them, you won’t feel like you want anything else sweet – although carrots do metabolize just like a marshmallow - sneaky), a bowl of yogurt sprinkled with hemp seeds, nuts and fresh berries a little maple syrup if you need it....or make a quinoa pudding with chocolate, quinoa, and a little milk or milk alternative – serve warm
• Water

As Georgia says, planning is critical. The marathons will be upon us in no time, so let's spend time now to get our bodies ready for it.

Georgia Morley is a veteran chef specializing in holistic nutrition and local foods. She works in Vancouver as a private chef and is currently mid-way thru her Anusara Instructor training (as if she wasn’t magic enough).

This essay about Kathy's achievement as a first-time mom and newbie runner was a timely reminder for us that Mother's Day is Sunday, May 8th. Trying not to love her story was nearly impossible - like training for your first marathon under the scorching Las Vegas sun.

marathon mama

by Kathleen Pugh, Georgetown ambassador, runner extraordinaire and Ava's mom

I never liked to run. My husband, Drew, was the runner. Faithfully, I watched and cheered as he crossed finish line after finish line while secretly waiting for him to see the light. That kind of activity was a little nuts in my opinion. Who would want to sweat like that?

After the birth of our daughter, everything changed. I had gained almost sixty pounds. The weight hung around like a bad houseguest who doesn’t know when to go. "Who is this stranger?" I wondered. My frustration was further compounded by our recent move from Washington, DC to Las Vegas. Life as I knew it was over and I was having an identity crisis. I was a fat, lonely, nervous new mom, lost in Las Vegas. Something needed to be done to free me from my funk. What would a woman in my situation do? Sign up for the Marine Corps Marathon, of course!

gutsy determination

“Are you sure about this?” Drew asked.

“Yes,” I snapped, and added rather indignantly, “What, you think I can’t do it?”

“You could, but when you run you sweat; you don’t like to sweat.”

I shrugged it off. After all what was a little sweat? That would be the least of my problems.

I trained during the summer, which in Vegas doesn’t end until Halloween. Have you ever spent a summer in Vegas? I don’t mean inside a luxurious, climate-controlled casino playing slots and dreaming of instant retirement while a cocktail waitress serves you chilled rum and cokes. I mean outside, pounding the pavement where it’s like an oven by 7am. You might think, so what, it’s a dry heat. But, like a food dehydrator on a late night infomercial, the dry Vegas heat sucked every molecule of moisture from my body, turning me into human beef jerky.

Image: flickr/Nicoli Chepe

running on the strip

To outsmart the punishing sun, I had to start before sunrise. I needed to run a route that was well lit where I could refill my water bottle and take bathroom breaks, so I ran under the neon sun of the Las Vegas Strip.

The strip is never boring. Stragglers from the night before stumble around in a drunken stupor trying to find their way back to their rooms. One time I saw a guy leaned up against one of the pedestrian overpasses sandwiched between two beautiful young blonde women with their hands in his pockets.  I ran past the threesome, and then looked back. The blondes were gone and so, I suspect, was his wallet.

With hotels that replicate Egypt, New York, Paris, Rome, and Venice, I traveled the world sans jetlag and cramped seating. I became so distracted and delighted by the grandeur of volcanoes, fountains, and pirate ships on the boulevard that I almost forgot I was running inside a hairdryer.

Rather than being enticed inside the casinos by promises of easy money, I was drawn in by the icy air that blew from their doors. Once I played a few hands of video poker on a bathroom break - I lost.  I’m sure the sight of a sweaty woman running past blackjack and craps tables at dawn left some glassy-eyed gamblers wondering if they’d seen a mirage.

As race day approached I started to panic. What made me think that I, a woman whose prior running experience consisted of running after buses and subways, could run 26.2 miles? Who did I think I was flying across the country to run a marathon? But, it was too late to back out. I’d already bought a cute new running outfit and told everyone I knew that I was running.

Drew flew with me to DC. This time he would be the spectator. Race day was perfect. The leaves had begun to change color and it was sunny and in the 60’s. While the runners around me complained about the heat I thought, “Piece of cake! Try doing this in 100 degrees!”

race day

As the race started I was filled with a sense of joy. I lost all the weight and my body and confidence were strong. The spectators, whom I privately appropriated as personal cheerleaders, shouted “Go Katy!” Wait a minute, I’m Kathy not Katy. What’s going on here? I looked down at my shirt. The “H” from the “GO KATHY” I had placed on my shirt with black tape had peeled off! I knew I should have written my name in marker, but I didn’t want to ruin a new shirt.

I felt energetic and euphoric as I ran through the streets of DC past our great American monuments. I imagined the city erecting a monument of me to honour this great feat. Sure Lincoln, Jefferson, and FDR were great men, but they never ran a marathon.

Somewhere around mile 20 my euphoria and energy simultaneously screeched to a halt. I hit the much talked about “wall.” Hell, I slammed into it like a bad NASCAR wreck. Defeated runners were carried into ambulances while others limped around me. I would not be one of them.  I would run across the finish.

During the last mile, nearly on my knees in pain, I started to chant, “You are strong.” My spirits soared as I saw the finish. I ran through the pain remembering that someone said there would be free beer at the end.

As I crossed the finish, a young marine placed a medal over my head and with tears in my eyes I thanked him. It was one of the best moments of my life.  I sweat. I sweat a lot and I loved it. In this moment I had found myself. I was no longer a fat, lonely, nervous, new mom. I was a new woman. I was Kathy; still a mother, but also a strong, confident proud marathon finisher.

want more?

• Read more about Kathy in our Road to Boston blog series.
• Run an eight-minute mile with her.  She leads running camps in DC.
• Follow other mother runners. Check out this blog.
• Pick up a last-minute gift for your mom. Bath salts are so 1993.
• Apply to become an ambassador. Head to your local store or start online.

We learn a lot from our moms, like the importance of saying "please" and in some cases, how to fold napkins to create table-top origami. (A vital life skill, really.) In what way have you learned the value of leading an active life because of your mother?

The 2011 Boston Marathon is days away. Jayna Henstorf is another ambassador who is packing her bags to take part in the fun. She's excited to go to Boston for a few reasons. It's where she spent her newlywed days and it's the home of one of her favourite brunch spots. (And who doesn't love a good brunch spot after a marathon?) 

the road to boston with jayna henstorf

There is little separation between work and play in Jayna's world. When she's not working her magic in the marketing world, she's volunteering on the board for Girls on the Run and helping people hit their stride as an ambassador at the North Park store in Texas.

Her philosophy for running is so good, we want to make it ours for everyday life. "Do it for yourself. Smile. Don’t be afraid to leave your comfort zone. Hydrate. Challenge yourself. Listen to your body. Stretch. Take a rest day when needed. Practice yoga regularly. Repeat." Time to lace up our shoes...

Who inspired you to start running?
It’s definitely a collaboration of many people and experiences; however, there are two people in particular who played a key role: my childhood best friend, Robin and her father. They encouraged me to go out for cross-country & track in high school. From there on out, running has become a staple in my life and I continue to be re-inspired each day.

Why Boston?
Boston holds a special place in my heart. Besides the history and prestige, Boston was the first place that my husband and I lived after being married. (We moved from Austin to Boston, just 18 hours after flying back from our honeymoon in Hawaii.) We now live in Dallas so coming back is always memorable! Toeing the start line at Hopkinton always gives me goose bumps. I can’t wait to see the infamous Citgo sign and have brunch at Stephanie’s.

What’s your goal for the race?
I’ve been training hard, so I will put it out there – plan A is 3:10 or faster. Plan B -  forget time and just race with a smile.

What has yoga done for your running regime?
Yoga helps me stay injury free (knock on wood).  It strengthens not only my core but also my mental state. Running is more mental than physical and when you learn to push through the comfort zone, anything is possible!

Where do you run on days when you feel you can conquer anything?
All over. I ignore my watch and go into cruise control mode. It’s a state of mind that has taken years to acquire and I’m still learning how to master it. I have also realized the importance of refocusing during training runs and races. I always tell myself that the first 15 minutes are not going to feel good, just push through it and don’t give up!

What yoga poses keep your training on track?
I’m usually crunched for time so I try to incorporate a few of these poses into my training.

• Butterfly pose (Baddha Konasana) – Sit with soles of the feet together and open knees to the side.
• Thread the Needle pose (Sucirandhrasana) – Laying down, place your right ankle to your left knee. Interlace your fingers behind your left hamstring and gently pull your knee towards your body. Repeat on the opposite side.
• Legs Up the Wall (Viparita Karani) - Lay down with your sit bones against a wall and your upper body flat on the floor. Extend your legs up the wall. Keep your feet together or open legs into a V position. 
• Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada Paschimottanasana) - Take a wide stance, fold your body forward and draw your forehead to the floor.

When you’re not training you’re…
Moving. I'm a busy body. I can’t sit still.

I love being active but I especially love coaching “newbie” runners. Although I have been running for 20+ years, there’s something magical about watching someone nail a goal pace, reach a new distance or cross a finish line. It’s like I’m in their shoes and experiencing it all for the first time. To me, that is what it's all about: doing what you love while helping others.

What do you look for in training and race gear?
Functionality and versatility. My training runs are usually around 1.5 hours, so I need gear to fit well and last. The fabric, cut and features are critical, such as pockets and liners. Given that I spend over 20 hours a week in running gear, it definitely has to look good! That way, I don’t mind running errands or meeting friends for coffee.

What’s next for you after Boston?
What's next? New Mexico's 50 Miler Jemez Mountain Trail Run in May, the El Scorcho 50K in Texas this July and the Lakefront Marathon in Milwaukee this fall. Like I said, I'm a busy body.

visit us in boston

If you’ll be in Boston for the marathon, we hope to see you! We'll be at the John Hancock Sports & Fitness Expo and of course, at our Prudential Center store. Our events start this Friday, April 15th to and run until 18th. Get all the details on the store’s Facebook page.

want more?

• Meet our other Boston-bound ambassadors: Kathleen, Gina & Sue Anne. 
• Apply to be an ambassador. Stop by your local store or apply online.
• Get tips for working out with a chaotic schedule. Training for Boston is possible.
• Set goals to be at the race next year. It's never to early to put it on paper. 

"Do it for yourself. Smile. Don’t be afraid to leave your comfort zone. Hydrate. Challenge yourself. Listen to your body. Stretch. Take a rest day when needed. Practice yoga regularly. Repeat." Good words, Jayna. What words do you live by?