Blue Nose Marathon Race Report

Last Sunday was race day for members of Team Love4Gambia’s Blue Nose contingent!  What a spectacular weekend it was!  For the first time in Blue Nose history, runners and walkers were greeted with wall-to-wall sunshine and warm temperatures on race morning and throughout the weekend.

Noon Gun at the Halifax Citadel

Marc and I had arrived in Halifax on Friday night and spent Saturday at the race expo catching up with many Halifax friends, including the great gang at Aerobics First.  We also visited a number of people around town and had plans to hook up with many more, but the day proved to be far too short to pack everything in we wanted to do.  Apologies to those we didn’t see – we’ll have to be back for a longer stay soon!

We did manage to drop by the Nova Scotia – Gambia Association’s offices to connect with Muhammed and Kelly, and we also got to visit with Erin to meet baby Regan and to get a few more tips for running across the Gambia.  And we spent an hour playing tourists and visited the Halifax Citadel where we watched the traditional firing of the noon gun cannon – all in all an action-packed day!

On race morning, we headed to the start early with our friend Megret who was running her first 5 kilometer race.  The great weather brought spectators out in droves and there was a festive atmosphere at the start line.  At 8:00 a.m. sharp, one of the Citadel’s 78th Highlanders fired of his musket to signal the start of the full marathon.  I was off!

A few members of Team Love4Gambia’s Blue Nose contingent

The 5 km, 10 km and half marathons started in quick succession after the marathoners were sent off.  Numerous spectators supported runners and walkers along the course with the typical Maritime warmth and cheer.

Since I had lived in Halifax for a number of years, the race itself turned out to be a great way to catch up with loads of friends – both literally and proverbially!  Not only did I get to talk to many friends along the way, but I also saw plenty of familiar faces along the route.  And it was awesome to hear all the shouts of “Go Andrea!” mixed in with those of “Way to go, Gambia Girl!”

All was ticking along nicely and I had a good rhythm and pace going.  But I noticed quite early that I was getting very thirsty.  I had been hydrating well in my lead up to the event and had also stopped at every water station along the route to take a couple of cups of Gatorade and water.

But the stations were spaced too far apart for my liking, especially given the warm weather, and I could feel myself get more and more dehydrated.  By kilometre 25 my dry mouth was accompanied by a headache, dizziness and goose bumps – not good!

I don’t usually wear hydration packs in road races, as I find there are typically enough aid stations to meet my fluid needs.  But as I looked at the other runners around me on the marathon course, I noticed that many of them were carrying fuel belts or hydration packs.  They obviously knew something I didn’t.  By kilometre 29, I was no longer able to maintain my pace and my friendly chatter, shouts of encouragement to other runners and of thanks to the volunteers, and my egging on the crowd stopped.  It was time to just put my head down and to keep moving.

Team members showing off their race bling!

Up until this point, I had been third woman and had started closing the gap to the second female.  But when the wheels came of the wagon, I fell back to fourth and then fifth, the place I maintained to the finish.  As I came along Cogswell Street for the final stretch, a volunteer on a bike came along and rode alongside me, cheering me up the last hill to the finish line.  And just before getting there, loud and joyful shouts erupted from the left hand side of the finish chute where a bunch of members of Team Love4Gambia, friends as well as volunteers and staff of the Nova Scotia Gambia Association were waiting for my arrival.  Thanks for the warm welcome!

We then exchanged war stories from our respective races before refueling on yoghurt, bagels, and a latté.  Even though it wasn’t quite the running day I had wanted, it was a fun event and a solid training run to get ready for the run across the Gambia.

Kudos goes to all the amazing members of our Blue Nose team who surpassed the $10,000 fundraising goal for this race weekend!  You are incredible and your support will make a difference in the lives of children in West Africa – thank you!

Post race sightseeing at Peggy’s Cove

On the holiday Monday, Marc and I played tourist and spent a full day along the South Shore, where we visited Peggy’s Cove, Mahone Bay and Lunenburg.  We had a great visit and really enjoyed our time in Nova Scotia.

This is now one week later and I just finished putting the timing chip on my shoe and packing my post race bag for tomorrow’s Ottawa Marathon.  Looking forward to another great race day and to once again seeing many blue Love4Gambia team shirts out there on the course.  Wishing all the members of our Ottawa team a fantastic race weekend!

Team members, please remember that you can keep fundraising right up until June 19.  Tell everyone about your great race weekend achievement and ask them to sponsor you!

As always, thanks to all for your support.  Can’t believe I will begin the run across the Gambia in just one month!

Oh, what’s a girl to wear? Gear list for a running expedition…

Running Wolf Trail in Mizuno`s extra light shirt and shorts

Hard to believe that less than six weeks remain before my departure for the Gambia!

Now that the training is well in hand, fundraising events are organized and rolling out, and airline tickets are booked, I have started turning my attention to another important part of preparation – putting together a list of gear to bring along.  Having the right gear will be important to the success of my running expedition.  After all, winging it is not really an option when you plan to run over 30 kilometers a day for 14 days in some pretty extreme conditions!

By far my most important piece of gear will be my running shoes.  Thanks to the generosity of Mizuno Canada, I have quite a few pairs of the Ronin 4 to bring along.  I have run a few Comrades Ultra Marathons and a 100 km race in this shoe and know they will serve me well!  By bringing a few pairs, I’ll be sure to always have a dry, fresh pair for the start of each stage.

Mizuno also provided me with apparel.  The shorts and shirts I plan to wear are super light weight, breathable and oh so comfortable.  There are pockets in all the right places to carry nutrition and all the clothing looks amazing to boot.  A hat and buff will keep the sun off my head and the sweat out of my eyes and calf sleeves and recovery socks will round out my apparel to prevent swelling of the legs in the extreme heat and pooling of blood in the lower limbs.  Since I have a history of blood clots, this is a really important piece of apparel for me!

Another detail crucial to success is nutrition and hydration.  Thanks to Denis and Pepsi, I have a few cases of Gatorade powder that will keep me hydrated.  While I have an amazing crew travelling in a vehicle beside me, ready to provide me with whatever I need, I’ll also carry my small and light weight hydration pack.  This way I can take sips of fluid regularly while keeping my hands free to give kids I’ll meet along the road a high five.

As I’ll be burning a good number of calories running 30 km a day in the heat, I’ll also carry nutrition with me.  So, I am stocking up on Honey Stinger waffles and gels to keep fuelled during the run – yummy!

Diane and Andrea coming down Wolf Trail

To keep track of the distance covered each day, as well as of pace, heart rate, calories burned and other important info, I’ll be bringing along my Garmin GPS watch.  Thanks to the generosity of Chad, Luke and Aerobics First in Halifax, I have the latest and greatest model: the Forerunner 910XT.  This thing is loaded with features and will also beep at me at regular intervals to remind me to hydrate.

Other must have items are sunscreen and lip balm to protect my rather pale skin and Vaseline to prevent chafing.  And anyone who has been following this blog knows that I am a little accident prone, so my list wouldn’t be complete without a well-stocked first aid kit!  It will include tape for my feet, a needle to pop blisters, sterile wipes, nail clippers (just in the unlikely event that one of my toe nails stays attached), antibiotic ointment, bandages, Gastrolyte, malaria pills, bandages, band aids, and much more.

Since the power will be shut off for a few hours each night in the Gambia, I will also have to bring my headlamp and spare batteries.

And those are just the main items.  There are many details to consider and careful planning is a must!  I have put together an extensive list and will have it close at hand when the time comes to pack my suitcase.

In addition to the gear required for the run, I’ll also need to bring my camera and my iPad, so I can virtually share my experiences with you.  Since completing the gear list, I’ve been wondering if my arms will be stronger than my legs after the trip given all I’ll be carrying!

But before packing my bags for the Gambia, I will get ready for another trip – I am off to Halifax next week to run the Blue Nose Marathon as part of Team Love4Gambia!  It is not too late to support my fundraising campaign specific to the Blue Nose Scotiabank Charity Challenge.  Just click here to donate!

As always, thanks for your support!

Chocolate Race Report

The Ottawa Contingent of the Chocolate Race Team

On Sunday, April 29, 2012 the first of our Love4Gambia Race Teams for this year toed the start line of the Chocolate Race in St. Catharines, Ontario.  We couldn’t have asked for a better day – the sun was shining and the temperatures were perfect for running and for keeping the chocolate from melting.

To make sure all runners and walkers were properly warmed up, the announcer had us dancing at the start line while Willy Wonka of the Chocolate Factory showed us his best moves.

The 10 mile runners were sent off first, followed shortly thereafter by participants in the 10 kilometer and 5 kilometer events.  From the centre of Port Dalhousie, we quickly weaved our way through town and onto the beautiful waterfront trail taking us along the shores of Lake Ontario.  It didn’t take us long to reach the first aid station where we were offered water, Gatorade and chocolate-covered strawberries.  That beats a strawberry flavoured gel any day!  As tempting as it looked, I wasn’t sure that my stomach would be happy about eating chocolate, even though this event was just a training run at the end of a high mileage week.  I decided to hold off on chocolate indulgence until I reached the finish line.

For much of the race I was running in no-man’s-land, as I had lost contact with the lead group, but had a good gap on the rest of the field.  But this changed quickly after I reached the turn around point on the out-and-back course, since I soon caught the 10 km and 5 km runners.  Now there were lots of people on the course, including walkers and people with strollers.  I weaved my way through the crowd with shouts of “on your left – thank you!” and “looking good – way to go!”  The pack was in a festive mood and it looked like a good time was had by all.

Before I knew it, I was back in town and heading towards the finish line where I was greeted by an enthusiastic crowd, as well as by a few members of Team Love4Gambia.  Marc had stuck with the lead pack and finished the 10 miler in third place.  Cheryl and Currie had finished the 10 km race and shortly after my arrival, Geneviève also completed the 10 km run.  Terry was a few minutes behind me in the 10 miler and rounded out the Ottawa contingent of our team.  The St. Catharines group also finished the races in style and we all collected our cool medals.

Post race food

The Ottawa gang headed over to get some of the post race food, but instead of finding the usual bagels and bananas, we were treated to chocolate croissants and chocolate milk!  We then walked up the short hill into the centre of Port Dalhousie to cash in the coupons that were attached to our medals.  The first one was good for a bag of chocolate truffles, the second one got us a decadent brownie and the third one was good for a chocolate martini!  While waiting in line to get our martinis, we were entertained by kids singing songs about chocolate and running bunnies.  Very cute!

Cheryl and Andrea enjoying the post-race chocolate martini

We celebrated our race and the funds raised by Team Love4Gambia with a round of chocolate martinis – a perfect way to round out a perfect morning.  If you haven`t done the Chocolate Race yet, definitely put that one on your bucket list!  I know I`ll be back!

Thanks to all the members of Team Love4Gambia for their dedication and for helping us keep kids alive and communities strong in West Africa!  If you would like to join our team at the Blue Nose or Ottawa Race Weekends, please contact me at andrea.moritz@rogers.com.

School kids entertaining the crowd waiting for chocolate martinis

This was just the first of my races for Team Love4Gambia.  Up next will be the Blue Nose Marathon in Halifax on May 20, followed by the Ottawa Marathon the weekend after.  If you would like to support me, please make a donation to Love4Gambia by clicking on our Donate Now button on this web site.  Thanks so much for your support!

Training Update

With less than two months to go before my departure for the Gambia and with three great training races just around the corner, I thought it may be time for another training update to let you know how my preparation to run across the Gambia is going.

Needless to say, I have been running a lot!  After laying down a solid base in January and February,  I have spent the last couple of months increasing my weekly mileage to over 100 kilometers.  At first, this increase left me feeling tired and with heavy legs, but by now the body has adjusted and I am feeling fantastic!

Increasing the mileage also meant adding another running day.  While I often just managed to get out for five runs each week, I have been consistently getting six running days in each week for most of March and April.

On one of those running days, my workout consists of a 13 kilometer run to the office followed by another 13 kilometers at the end of the work day for the commute home.  Even on those days, my legs have been feeling good and I will now begin to add a second day per week to do this double workout.

In addition to running lots of mileage, I have also introduced some quality runs.  On Tuesdays, I either join the gang at the track or I do a solo tempo run.  It’s been fun mixing it up a bit!  Since the snow has melted in the Gatineau hills, I’ve also gone back to doing more trail running, which around here equates running hills.  At first, my body was not happy with this change, particularly since all the city running this winter was flat, but now I have started to adjust to this as well.

Next weekend, I am looking forward to heading to St. Catharines with Team Love4Gambia to run the Chocolate Race 10 miler.  Since this will be just a training run, there will be no taper and Sunday’s race will cap off yet another 115 km week.  Then on May 18th, we will be heading for Halifax to join the Team for the Blue Nose Marathon and the weekend after, I will also be taking in the Ottawa Race Weekend with Team Love4Gambia.  These two marathons will also just be training runs to get some long mileage in while in good company of a few thousand other runners, including our amazing team members.

Due to a shoulder injury from a silly fall at the start of the ski season, all my cross great cross training plans came to naught.  The shoulder is still causing pain and have not been able to ski or do yoga.  Even strength training options are limited, since many movements still cause discomfort.  The MRI I had last week should shed some more light on what’s going on, but fortunately this has not had an effect on running!

It is hard to believe that in two months from now, I will be running in the Gambia!  I really look forward to the experience and to meeting many wonderful people on the journey across the country.

I am really grateful that my body has adapted so well to the increased training load while getting little rest due to pressures at work and lots of time spent fundraising.  I am even more grateful to the support of the many donors, our Team Love4Gambia members running in the Blue Nose, Ottawa and Chocolate Race weekends, my amazing sponsors Mizuno, Aerobics First and Gatorade and to my training partner (and general partner in crime!) Marc!  Thank you for your continued support!

Andrea

Currie runs for Chocolate and for Kids in the Gambia

The Chocolate Race in St. Catharines, Ontario is nearly upon us!  With chocolate aid stations along the way and a chocolate fest in the finish area, who wouldn`t want to be part of this amazing event?  But even with all the fun and self-indulgence we’ll experience at this event in Canada’s scenic Niagara region, there are those who will make their run count to help others.  Meet Currie Reid, one of our Chocolate Racers, who will toe the start line in St. Catharines on April 29th for Team Love4Gambia.  Want to join Currie and the rest of our team?  Please contact us to sign up!

Currie at Disney Half Marathon

CR:  I’d probably been running on-and-off for more than twenty years, but
I’d always seen it as a means to an end: the end I suppose being to
keep in shape.  I’d developed this habit as a member of the Armed
Forces.  But during that period I’d always had a lot of knee and hip
problems with my running.  It would seem like I’d just get over some
nagging pain long enough to run, only to be sidelined again by some
injury or another.  I had finally given up hope of ever developing as
a runner a few years ago.  But last spring, I came across the book,
“Born to Run”, by Christopher McDougall.  Not only did it change the
way I ran, but my attitude while running.  So much has changed with
regards to my running that I really now consider myself a new runner
with just over a year’s experience.

AM:  Why do you like to run?

CR:  Running really affords me the opportunity to be outside and enjoy my
surroundings; to concentrate on the moment at hand and clear my head
of anything outside the scope of what I’m doing at that exact moment.
I’d say it borders on meditative.  I really try to be mindful of my
breathing, pace and form.  With that much to concentrate on, any
troubles seem to disappear.

AM: Do you only run for chocolate?

CR:  Nope, I will also run for beer, wine, and cheese :-)

AM:  What’s your favourite part about running?

CR:  I really like the fact that I can do it anywhere.  Even on a business
trip, I can throw on a pair of running shoes and hit the road.  It’s a
great way to explore your surroundings and meet people.

AM:  What’s the most difficult part about training?

CR: Finding the time to train is sometimes a challenge, particularly
during the Stanley Cup Playoffs :-)   But I find that if I haven’t been
able to run for a couple of days, I get a little anxious.  My body
reminds me when it’s been too long between runs.

AM:  What motivates you to run for Team Love4Gambia?

CR: We have been blessed with good fortune in this part of the world, and
that makes me want to contribute in some way in thanks for all the
opportunities my family and I have been afforded.

AM:  What’s been your favourite race so far?

I really enjoyed Disney’s Wine and Dine Half-Marathon.  Running in the
warm Florida evening through the theme parks after hours was
fantastic!  It wasn’t too hot; there was a nice breeze moving through
the pine and palm trees. The race finished at Epcot Center, and, of
course, they had beer, wine and cheese at the end of it all.

AM:  Which race is on your bucket list?

CR:  I’d love to run the Big Sur Marathon someday – the views look fantastic.

Meet Melanie, Team Love4Gambia Runner

Team Love4Gambia is pleased to bring you the story of Melanie Connors, a long time NSGA volunteer and veteran of one of our longest running Gambia-based summer school programs. Melanie is also our fearless Blue Nose team captain!

As approach race day, we will continue to profile one to two of our runners and walkers each week for you, proudly showing off what makes our volunteers like Melanie tick, what makes them tie their laces and head out the door, what makes them show up for us.

EP: How did you become involved with the NSGA?

Team Love4gambia Blue Nose Runner Melanie ConnorsMelanie Connors: I became involved with the NSGA in 2007 when I volunteered to teach as a part of the Peer Health Education Summer School in The Gambia. It was an incredible experience through which I learned firsthand how important the NSGA’s work is in The Gambia.

EP: Did you run in The Gambia?

MC: I attempted to run in The Gambia once…. when I was there, I lived with Erin Poirier. She was up and running the beaches pretty much every morning. It is hard to resist Erin’s motivation, so I eventually joined her on a run. It was the hottest and most unbearable run of my life! I overheat while running during a Nova Scotian summer’s day so attempting to run on a hot Gambian morning was not my best decision. I never attempted again!

EP: Why is it important to you to run for The Gambia as part of Team Love4Gambia?

MC: When I run for Team Love4gambia, I think of the students that I taught when I was in The Gambia. The programs that the NSGA provides for youth are so important and would not be possible without our generous sponsors. I run for Team Love4Gambia to bring awareness to the NSGA and the important work they do for Gambian youth.

When thinking about what Erin accomplished last summer and what Andrea will be doing this summer, I feel that running for Team Love4Gambia is the least that I can do. It seems so small in comparison to 430 HOT kilometers!

EP: You ran your first marathon as part of Team Love4Gambia last year. Can you share a highlight of your race?

MC: I set out to run my first marathon last year not knowing what to expect. I ran up to 34 km in my training (and thought that was crazy!) and then I was setting out to run 42.2! It felt completely insane. Around kilometer 39 is when the full marathoners face the incredibly steep Maple Street in Dartmouth. It feels like a cruel joke when you are looking up it from the bottom on the most tired legs you’ve ever had. I slowly made my way up it, thinking that if I made it to the top, maybe I could just stop right there and go home to bed. When I reached the top there was a spectator who was in tears watching all of us come up the hill. She told me how inspirational it was to watch us each reach the top. At that moment I knew that I could make it to the finish line. I made it to the top of Maple Street, another 3 km or so wouldn’t be so bad.

EP: What’s been the easiest part of your training this cycle?

MC: This year I have decided to run the half marathon. When I started training it struck me how much less I have to run compared to training for a full marathon. Half-marathon training is much more manageable and less daunting than that of a full. When I set out for some of the longest runs last year, it takes the entire day to prepare (eat properly, wait the right amount of time, then the run which took multiple hours, then stretching, eating, showering and by the time I’m done, I am too exhausted to do anything else that day!). At least my long runs this year only take up a part of the day!

EP: What’s been the most challenging part of training?

MC: Suiting up for winter running is my biggest challenge. I hate finding all of the pieces and putting on the layers. When heading out on a winter run, it is the dressing that I least look forward to, not the run itself. Once I am actually out the door there is no problem! I would much rather run on a cold winter’s day than in the heat (as I mentioned earlier!!). Luckily it is now April so I need to put on less and less layers before heading out the door! Soon it will be time for shorts!

EP: What is your favorite part of running?

MC: I love that moment in my training when I notice that I have gotten stronger. When I think to myself, “Are those really my legs beneath me?” Then you know that the hard work is starting to pay off.

EP: How do you keep motivated?

MC: Chocolate milk! I always indulge in a glass of chocolate milk when I finish a run. I find that when I am in the last 2-3 kms of any run (they are always the hardest kilometers), I think about the chocolate milk waiting for me at the end and I am able to power through!

EP: What are you most looking forward to on race day?

MC: I love the feeling in Halifax during the Bluenose race weekend. There is a buzz in the air because everyone is pumped up and excited about running. I look forward to it every year. I love celebrating everyone’s successes as they cross the finish line too! This year we will be celebrating the successes of everyone on Team Love4Gambia!

EP: What advice would you give to new runners to assist them in their training for the Blue Nose Marathon?

MC: Don’t be afraid to take your long runs nice and slow. When I first started running, I started out VERY slowly. I would have never been able to reach my target distances if I didn’t keep a nice slow pace on my long runs. I would also recommend truly using your rest day after a long run to really rest your muscles. Don’t do anything strenuous that day and enjoy it because you earned it!

EP: Thanks Mel! Your post-Blue Nose Chocolate milk will be well deserved! Your leadership and team captain work has made the fundraising total you see on our team page possible.

To wish Melanie luck and support, you can donate to this run by clicking here.

To join Melanie and team Love4Gambia, check out our team page here.

Meet Phil, Team Love4Gambia Walker

Team Love4Gambia’s appearance at the Blue Nose is drawing near!  I’m thrilled to report that with 4.5 weeks to go, we’ve hit 40% of fundraising goal, $4000!

Runners and walkers on Team Love4GambiaWe are continuing to profile the runners and walkers who make our fundraising possible. We want to show you what makes these generous people tick, what makes them tie their laces and head out the door, what makes them show up for us.

Today’s walker in profile is Philip Roson. Philip is a retired professor, veteran volunteer on the African continent and  the chair of the NSGA Board of Directors.  This is his second 10km event for Team Love4Gambia.

EP: How did you become affiliated with the NSGA?

Blue Nose Marathon walker Philip RosonPR: I was asked to join the Board three years ago by a friend.

EP: Why is walking for The Gambia important to you?

PR: The NSGA does great work in The Gambia but is always struggling to make ends meet. Love4Gambia is one of our biggest events for raising money to help save lives in The Gambia.

EP: Is walking something that you did during your time in Africa?

PR: Not very much. It was a long time ago and I was in my 20s and preferred to ride a motorbike to work and for exercise I played squash and soccer.

EP:  You walked the 10km race for Team Love4Gambia last year- can you share a highlight of your race?

PR: Being at the start line with hundreds of runners and walkers, many of whom were participating and supporting a favourite charity.

EP:  Have you being training for this year’s event? What’s been the easiest part of your training?

PR: I’ve been doing more and longer walks in Halifax and at the cottage. The better weather has made this more enjoyable.

EP:  What’s been the most challenging part of training?

PR: No problems so far.

EP:  How do you keep motivated?

PR: Knowing that the money raised will make a big difference in The Gambia.

EP:  What will you eat for breakfast on race-day breakfast?

PR: Cereal with fruit, tea and toast.

EP:  What are you most looking forward to on race day?

PR: Good weather! No rain and an ideal temperature for the run/walk.

EP: What advice would you give to other new walkers to assist them in their training for the Blue Nose Marathon?

PR: Last year I didn’t do any long walks to prepare and my legs and joints were sore for a few days after the race. It’s probably a good idea to build up 10K on the city streets in training.

EP: Thanks, Phil!  We wish you and the rest of Team Love4Gambia a sunny and warm day!

To wish Phil luck and support, you can donate to his walk by clicking here.

Check out the rest of Team Love4Gambia roster by clicking here.

Up next, Blue Nose Team Love4Gambia’s captain, Melanie Connors! Stay tuned!

Are you a Team Love4Gambia runner/walker who wants to be profiled?  Please get in touch with me!