Friday, November 29, 2013

The Movember Run, 2013

So last year my friend Mike Milloy and I put on a charity run to raise funds for the Movember Charity and did very well. This year we couldn't pass up the opportunity to do it all over again. This also lets me help the running community by taking my turn behind the mantel of Race Director and do all the organization type stuff, rather than just show up and run.

A race can be as complicated as you want and we want this one to be really uncomplicated. We choose a well known running route in our local park that is about 6K in length, we keep the cost as low as possible for the runners (while still raising a good amount for charity), and we aim to let everyone have a good time. And as Movember has a fitness theme to it this season, we aim to be as inclusive as possible because we want people getting out and moving.

For the second year in a row we had an outpouring of support from the local business community in the form of food, beverages, prizes, and the ever important tent! We also had a local radio station show up to send the runners off in style, thanks Live 105.

  Thanks to Luke MacDonald and Aerobics First for great prizes and the use of this very nice tent!

The set up and race start got going quickly, and the weather cooperated (yeah it was chilly but it wasn't raining). Mike gave the obligatory speech, the volunteers were in place around the course, the timing device was set, and the runners were sent off.

The race goes through the outer perimeter of the park, up a few steep hilly and turns around at a water table, then back along the same path. Last year we had the fastest runner finish in about 22 minutes, so we assumed it would be a similar time this year. And about 21:30ish or so later we had a winner.

  Then a couple of minutes later our female winner.

We also had some great costumed runners.

A huge mention to our great father daughter team, returning for another year and an even faster run and second place overall.

I must say all the runners, 77 in all (and 86 registered) did a great job and as was the case last year we got it all done in under an hour. Then it was on to the treats with coffee donated by Java Blend, yum, and a great sheet cake from Superstore that was as good to look at as eat.

And a race goes as well as the volunteers that help out. this year we had more than last and that certainly  makes the job easier for the director. Thanks so much guys and gals.

Overall what a great time. So many prizes, some personal best run times, and we raised $2050 for Movember. That is up from last years $1800, so way to go!

A shout out to our sponsors, Sportwheels, Aerobics First, Muphy's The Cable Wharf, Saint Lou's Barbershop, Kinesic Sports Lab, Massage Experts, Kartbahn, Run Nova Scotia, Active Approach Health and Wellness Centre,  Moksha Yoga, Java Blend Coffee Roasters, and Movember Canada.

Awesome stuff Mike.

Friday, November 15, 2013

So Quiet Ian, What's Up?

Hey there. Yes, I have been quite since my last race. I have been taking a much needed rest from training and racing for the month of November. Does that mean I have been sitting on the sofa and doing nothing else? Well no, though I do enjoy sitting on my sofa sometimes.

For the past few weeks and as the rest of November stumbles along, I have been in rehab mode Am I injured? Nope. But during the season I found a few weaknesses that I was only able to partially address. This is predominantly in my hip/glute area on my left side. So what better time to address it than now.

After some intense racing in June, I was attempting to also add in long runs for an upcoming marathon. This didn't work well. I managed to finish June out moderately well, but in the process my hip went wonky. I was unable to get any decent long runs in without some pain, so I opted for a few trips to the my Physio Anita Connors and my Chiro Dr Jason Gray. Both helped immensely and got me back into shape to at least tackle a half marathon. I continued doing my rehab exercises, but time was precious in September, so I didn't get as much in as I liked and still did a few races. I would guess I was at maybe 85-90% for those events, and while I did well, I certainly was not on the same form as I had been earlier in the season.

Now back to November. I have no races that I am dying to do, the weather is cooler and often rainy, and my dogs need some quality play time. So what better time for me to take a step back and reassess. Again though this doesn't mean I do nothing. I still ride my bike to and from work about 36 kms a day. And after 2 weeks off, I have been adding a few short 5km runs every 3 days. But the bulk of my work has been in another area.

Using the information I received from my medical help (see above) and from the great knowledge I have received from Jeff Zahavich at Kinesic Sport Lab, I have been following a very good rehab strength and flexibility program.

Initially I was doing a 20-30 minute daily regime. The main focus is on adding strength to my hips and glutes, but I haven't neglected my upper body and core as well. A series of squates, lunges, planks, push ups and a variety of yoga postures have all been helping me along. This regime has now been moving to every other day and eventually I will ween it down to twice a week as my running and cycling ramp back up.

I also plan on getting reassessed by Anita after November to see if I have been on the right track or if something else is starting to show up. This is where building a relationship of trust with your health care providers is essential.

Anyway, I have also been working a little bit on my race as a race director, the Halfax Movember 6K Trail Run.    As it is in its second year, the work load has not been nearly as great, but still there is lots to do. This race is used to raise money for the Movember Canada movement, and is a big reason I have a moustache as we speak. I hope to post a nice write up of the race in the coming weeks. But if you will be in Halifax on the 23rd of November and want to join us for a mere $25, we would love to have you.