We have arrived in Basse! Banjul and the Atlantic Ocean are calling us!

Posted on June 14, 2013 by love4gambiajenn

The time has finally come and Love4Gambia 2013 will be starting at the border of Senegal and Gambia tomorrow morning to begin our 424 km trip across the country!

We arrived (me and my sister, Cielianna) in The Gambia on Wednesday afternoon after a long (long…) trip from Halifax to Montreal to Washington DC to Dakar (7 hour layover) and finally to BANJUL, The Gambia. I had such a feeling of elation when our plane finally touched down in The Gambia. A feeling of ‘wow, this is really going to happen now…we have arrived’. We were greeted with big hugs from the Love4Gambia team and taken directly to where we were staying in the area. They are used to Canadian volunteers arriving and knew we just needed to clean up and rest at that point, and, lucky for us, we were staying right on the beach in Fajara in a lovely apartment a Canadian ex-pat generously let us crash in. Phew – made it to the Gambia with all of the luggage, relatively few hiccups, and connected with the team – now it was time to get some rest. Ahhhhhhhhh.

The next day we slept in and felt refreshed and ready to get everything organized. The team picked us up

and we headed to the Gambian Nova Scotia Gambia Association Office. It was pretty neat to finally meet the “sister” office of the NSGA after only knowing the Nova Scotia side of the organization. We were generously greeted and welcomed by the entire staff who were all working hard in their various offices when we arrived. I like how a friend described it: “when you walk into most international nonprofit offices, you see a bunch of foreigners working on projects they designed, and a couple locals helping the foreigners. But when you walk into the NSGA office, you see all Gambians, all working hard for health education programs in The Gambia. This is an approach that makes sense.”

In the afternoon I had a skype interview about the Love4Gambia run with Heidi Petracek of CTV Morning Atlantic News. Luckily, the power was working. However, at the start the skype image was not coming in clearly. The tech guy ran to each room in the office and asked everyone to log off the wifi. Sure enough, skype started working clearer and we were able to get an interview in. (It should be airing in the Maritimes on Monday around 8:30am, which is when I will be approximately 75 km across the Gambia). I thought this eloquently summed up business in Africa – it’s not perfect, but you do what you have to do to make things work. The rest of the day was spent doing last minute errands – cell phone sim card, bank withdrawal, mango bartering, and so forth. Also got to sneak in a quick loosen-up run along the beaches of Fajara just before the sunset. A successful first day in the Gambia.

The next morning (today) was leaving and driving time. The team met us at the apartments and we packed up the car to go for a long journey across the country. We also had some window paint and made sure that everyone sees us pass knows that we are team Love4Gambia of the NSGA. And without further ado, we left on our long drive across the country.

We saw so many things, from markets to forests to livestock, even to the Gambian President. It was quite the daylong adventure. It was also a great time for the team to get acquainted – with Mama C (Cielianna) keeping Pa and Spyder in line, and Keba yelling “BARBEQUE!” every time we saw a goat, cow, mule, or person on the road. He’d start charging to hit the future barbeque (to be roasted on the melting hot dashboard), only to swerve away at the last minute saying “that ones too dirty, too small, too stupid,” and so forth. I feel like this may become a trend for the rest of the trip.

The main thing that kept popping into my mind as we drove east across the Gambia today was holy smokes, this is going to be one long run – am I really going to run this whole distance? It was really hard to believe when you put it all together and drive the entire distance all at once. Then, at the same time, I’m thinking holy smokes, this is a huge distance and area for the relatively small NSGA to implement its programs. A small staff of 22 in the Gambia is ensuring that youth across this country (that may seem small on a world map, but is quite large when you have to run across the entire thing) are educated about their health. If the modest NSGA can implement it’s life saving programs across this great distance, then surely I can run across it to raise awareness and money for them. I know I can do this, and I am more excited, pumped, and motivated to start running tomorrow. I can do the running to make a difference, and hopefully this will inspire others to support the NSGA by donating towards the Love4Gambia campaign. Tomorrow the run of a lifetime begins! You can follow my progress as I run 25 km per day with my team on this website.

BANJUL IS CALLING!

Jennifer

Energy-packed, healthy, and yummy home-made power-bar recipe

Posted on May 28, 2013 by love4gambiajenn

Hello everyone,

Hope you are all recovering from the Bluenose or Cabot Trail Relay Race and slowly easing back into training for the spring season! With that in mind I decided I’d like to share a great power-bar recipe I found on the world wide web. I went on a power-bar making spree last week before I left to plant in Cape Breton for a couple of days. I figured they would be quick, easy to store, and would help me get a variety of nutrients to keep me going when I didn’t feel like using the old camp stove. I tried four different recipes (now my freezer is packed with a variety of power bars), but one stood out in particular, because of the unique ingredients and it’s extreme tastiness (for a power bar that is…)

I wasn’t too sure about how this recipe would work out – I thought it could go either way, awesome or disgusting. Luckily, they were awesome, and actually pretty cheap and flexible (in terms of ingredients) to make. I was really imporessed and will definitely be making these again – they are great for running, tree-planting, hiking, or even a quick breakfast. Yum!

Power-bar s galore!

I found the recipe on this website: http://www.nomeatathlete.com/homemade-energy-bar-recipe/

It gives you a variety of options in terms of how you can mix and match the various ingredients. Here is the recipe to the ones I made, they were chocolately, but not too sweet and not too bland, just right:)

Chocolate Power-Bar Recipe

1 1/2 cups Black Beans

1/2 cup Peanut Butter

1/4 cup Honey

1/2 cup Applesauce

1/2 cup Whole Wheat Flour

1/2 cup Cocoa

1 1/2 cups Oats

1/4 tsp Salt

1 cup Chocolate Chips

Directions: In a food processor, mix beans, peanut butter, honey, applesauce, and salt. Pulse until smooth. Add oats, whole wheat flour, and cocoa and pulse until smooth. Finally add in the chocolate chips and pulse to combine. Grease a 13×9 inch pan and put in 350° for 15-18 minutes. Once cooked (toothpick comes out clean), let cool, then cut into 2 inch cubes. Enjoy!

Thanks for your support Mizuno!

Posted on April 5, 2013 by love4gambiajenn

I would like to write a quick blog thanking Mizuno for their running apparel donations in support of my run across The Gambia. I received the package of brand new running clothes to practice and race in about a month ago. Mizuno generously donated 8 light-weight running tops, 8 running leggings, and a hat to top it off. It was a pretty exciting thing to get in the mail.

Typically, I would run in the free race t-shirts I have collected and various running clothes I could muster together from the thrift store. I thought these fancy, light-weight materials for athletic gear were over-rated and did not really make that much of a difference on the running experience.

Ultra light, ultra bright for The Gambia. Thanks Mizuno!

However, after running for a month or so now in my fancy new gear, I realized I may have been wrong. The light-weight, sweat-wicking material on all of the clothes is fantastic. It will be awesome while running in 35 degree weather, and will weigh and chafe significantly less while sweating up a storm for my run. Thanks again to Mizuno for their support of my run and the NSGA’s peer health education programs in The Gambia. Part of running, is supporting those that are the fastest, and another part of running is supporting all of the good things that can come out of running. I’m glad to wear the clothing of a company that supports both!

Please support me by donating to the cause and helping me to educate Gambian children on life-saving health skills. Every donation counts and helps me to reach my goal of $15,000 for the NSGA.

Much love,

Jennifer

Together We Can Do It!

Posted on July 11, 2011 by Erin Poirier

Kebba said that to me on Run Day 3. Ashley yelled “You can do it” out the truck window and Kebba, running next to me, said “Yes, together, we can do it.”

July 10, Day 4 of running. 100km run !!!

Baobablong Camp, Janjanbureh, 9pm

What a day. A very happy one. We began at 7am. Today was moving day as we were travelling ahead after the run to make Janjanbureh our new home base.

We had a special beginning to our day in Bakadajie as we began our run at 8am at Bakadajie Upper Basic School with the Peer Health Educator team. We started the run together with the very youth that we are running and raising money for. When we got to the school, students and teachers were still arriving and I was really slow to get out of the truck. I was feeling tired. I had slept through my alarm and Ashley woke me up 20 minutes later than I had planned to get up. So I looked at the teens under the tree and pulled myself out and went over to chat with them. They were telling Kebba in Mandinka that they couldn’t run and he was saying “yes you can! Look at her and how far she has run.” While he did this, some of the girls were making lovey eyes at Pa Modou, who they knew from their Peer Health Educator training.

Then it was time to run. Our group of about 25 went out onto the road and began running together. It was incredible. Kebab led the students in singing, “1, 2, 3 Love4Gambia.” And then “Thank you Erin, Thank you Ashley” and then “We love you, Erin.” How can a girl’s spirits be low when surrounded by this. I could have floated.

I was worrying yesterday (rest day) about how my legs would feel at the start of today’s run. With the Peer Health Team with me, I forgot to even think about my legs. You can’t feel pain when you aren’t thinking about pain. It was the best start of the day. The youth ran about 200m with us and then Ashley and I continued on. Ashley set a new PB today of8.25km in 2 runs, go Ashley!

Today was a nice mix of farm, forest and village with just the right amount of each. Love love love the villages were I get to greet people- women farming, men under trees, kids who can spot a toubab from a km away, people at the shop stalls. Today 3 men were leaning against a lorrie (big truck) and one of them said “That is very unusual” as I ran by.

I had my coach Cliff’s voice in my head today at several points and he was telling me “run smooth, nice and relaxed, let the wheels turn.” I was trying to run as relaxed as possible to keep my aching shoulders down. They felt better today so mission accomplished. I was actually running a bit too fast today and kept trying really hard to slow down. Fresh from rest. I’ve decided that I need to run slower than 6min/km to survive, this is a 4 day running stretch, I kept catching myself at 5:48-ish/km.

We had a perfect rest under a tree. Pa and Kebba built me a bed of leaves against the tree, I’m so Paris Hilton. I led Kebba through some yoga poses because sun salutations and the plank position were relieving the ache in my shoulders. Confession, I learned this yesterday during a push-up contest! Kebba quite enjoyed the yoga and he and Pa enjoyed the word “Namaste” even more. Then it was “Namaste” everything…

Our last 5km was around lunchtime meaning kids at school were on lunch break. Kebba and Ashley began the last 5km with me and Kebba completed it with me. Today I ran about 11km solo, that’s it! So we are running through the village and elementary school kids are playing in the school yard and they come chasing after us. I ask them if they want to run and they say “YES!” so the kids at the school join us. All the kids! About 50 of them! I would turn around and see the most amazing train of tiny Gambian kids in blue uniforms running along. Kebba led them in singing. Their sweet “We love you Erin” in unison brought tears to my eyes.

We told the kids to stop at the outskirt of the village and when we turned around, they had surround Pa in the truck and I could still hear them chanting “Erin, Erin!” I knew this run would be touching, emotional, moving etc… but in last weeks, when I was so focused on how I would feel physically, I had no idea it would feel this sweet.

During our last 5km, we were running along and Pa and Kebba both starting shouting “That’s the road! That’s the road!” Ashley and I were mildly confused: yea, we were running on the road. Then I looked up ahead and saw a beautiful sight to behold. After 98 km on dirt road, the paved road sparkled like a mirage up ahead. We got to it and I did my happy dance. I kissed the road. And then we ran 2 smooth miles, appreciated so much by each hard working muscle group that had run 98km on a road sometimes like running on ladder rungs; sometimes like running on a frozen eggo waffle; somethings like running through a maze of potholes. Rejoice.

Insert from Ashley here!

Evidence of the pain of the very uneven dirt road: my right leg and ankle… During the first five km of the day running with Erin, I had a slight accident. Kebba and Pa were behind us in the truck, cheering and honking and lots of videotaping as usual, then Kebba yells, “Banjul calling!” At which point I hit a rock or bump or hole? And bam! Left ankle and leg underneath me, dragging on the road.

Luckily since I was running my right leg naturally was swinging forward and I just seemed to get right back into stride with Erin… or maybe I bounced off of the road? This may not sound quite as hilarious as it was, but while breaking under the tree, Pa admits he captured my fall on video. We watched of course and you hear Kebba yell “Banjul calling!” See me fall with a very loud “ugh!” and then Pa yelling “Careful Ashley!” after I’m already up and in pace with Erin again. We listened to this and laughed until we cried for at least 20 minutes. So yes, real road that is smooth is a good thing. Someone had to fall on the dirt road, glad it was me and not Erin…and we had such a good chuckle! Back to Erin now.

Some facts:

Legs: Get a passing grade. Right groin is taped and is running comfortably. Aching some at night but less each night. Right groin tight after today, hopefully just from stress of miles and will be fine. One toe is being disagreeable and I’ve popped a blister on it twice. Everything else is a-okay.

Animals: Not much to report. Donkeys run away from me when I get close. Cattle don’t give a shit about white girl running passed them. Today I ran nervously by 2 vultures feeding on a pile of garbage. God, they are ugly creatures. They were looking at me like I was quite tasty but didn’t budge when I ran by.

Thanks to Cindi Allen who sent a bag of toys with Ashley. We gave them to the kids at SOS Children’s Village (Orphanage) where we were staying in Basse.

Supporters at home, we love you all.

Day 1 – Photos

Gallery

Posted on July 8, 2011 by laurendunn

This gallery contains 8 photos.

On Spirit

Posted on June 13, 2011 by Erin Poirier

In the documentary film “Running the Sahara” Ray Zahab states: “Running is 90% mental. The rest is in your head.”

My coach Cliff and I spent the first Friday and Saturday of June at NSSAF Track & Field Championships. We both coach young athletes. We were hanging over the track fence, watching the hurdles event, as we discussed this part of the film- both having seen it the night before. Then we began talking about the mental aspect of running in context of my run across The Gambia.

After a lengthy discussion, Cliff agrees that being mentally tough is important but isn’t the full equation.

“People don’t talk about spirit enough. About a runner’s spirit. It’s about a runner’s spirit,” he says.

“With you, spirit is strong,” he continues, “You’ll be fine (in Gambia).”

I like this thought and I’m going to believe it to be true.

It got me thinking about what contributes to spirit.

For me, first and foremost, I love to run. Pure and simple. But I think that some other things help either to strengthen spirit or to protect spirit.

Your partner

a honeymooning couple in Patagonia, Argentina

Honeymoon in Patagonia

Some concrete things definitely help. My real life (read non-running life) is with my husband and he’s really important to me. He knows that I love to run and he generously makes room in our family life for me to do it.

The person closest to a runner, a spouse or partner, certainly has the ability to crush a runner’s practice of the sport they love. The partner could be intolerant of time spent on long runs and at track practices. The partner could complain about money spent on sneakers, dryfit and absurdly expensive packaged sugar in semi-solid form. The partner could be unsupportive and refuse to listen to the runner talk about their sport.

I have a husband who supports me 100%. I believe that this protects my spirit. You can read more about my husband’s perspective on my love for running here.

The next generation

I am a high school cross country and track & field coach. Being a part of growing our next generation of runners is plain good for the spirit.

Coaching at Nova Scotia’s Provincial Championship required all coaches to spend a precious Saturday coaching. I admit that I begrudgingly got out of bed that morning, devoting half of my weekend to being a coach.

At Provincials, one of the Saturday events was the 4 x 100m relay. A team sport. My co-coach and I had been working hard with our senior boys team. They needed a lot of practice to fine-tune their baton exchanges. We trusted them to put in the work. The guys asked me to switch their running order 2 days before the meet. I asked them to make a case for why I should let them do this and when they were compelling, I agreed. Only to find out 15 minutes before their race that the newly anointed lead runner had never run out of starting blocks before. I decided to trust them again. And gave lead runner a speedy lesson on how to run out of the blocks.

I stood nervously on the sidelines as the gun fired. I watched our newly placed lead runner. He was born to lead a relay. He exploded quickly and powerfully out of the blocks and got the team off to a strong start. Runner # 2, our fastest runner, so placed on the backstretch because it’s the longest of the 4 legs, demonstrated how correct I was to trust the guys when they asked to switch up their order. He killed the second leg and the boys executed a flawless exchange in the 200m zone. Boy # 3 ate up the track on the curve. The boys executed another faultless exchange while our anchor, Boy #4, finally began running in the exchange zone before receiving the baton. He reeled in 3 teams on the homestretch. Our boys finished 2^nd in the heat.

In a relay, all 4 runners finish in different spots on the track. I watched them run towards each other and proudly hug each other. In that hug, you could see triumph, brotherhood.

I would get out of bed on my day off 10 days in a row to help make that happen again.

When they got back to me, they were so thrilled. Boy # 3, a grade 12 student, said that it was so fun that he wanted to do it again, right now.

As it goes, 4 teams in the 2^nd heat of this timed trial clocked faster times. Our guys finished 6^th in Nova Scotia which we are pretty damn proud about.

Our high school’s annual Athletic Awards were also held in June. As a coach, I find award nominations difficult- I want to give everyone an award. Nonetheless, it’s a pretty special night. Every year, watching my athletes glow with pride and success replenishes my love for my sport.

The early morning solo run

This run is an interesting variable that can have a big impact on love for running and on spirit. If you have a weekly mileage goal and a busy real life, then you are undoubtedly looking at a few early morning runs. As a person who loves run and loves sleeping equally, I have to negotiate my relationship with the early morning run. I hate getting out of bed. Especially before my early-rising, hard-working Acadian husband. But I know that I’ll feel fine once I’m on the road.

Then once I’m on the road, I know that I have a choice to make. I can choose for my early morning run to be one of the best parts of my day. Or I can choose to allow it to feel like tedious, arduous work. I almost always go with “best part of the day.” Surely, this helps a girl’s spirit.

The Gambia

Fajara Beach, The Gambia

The reward for this long training cycle comes July 3, when I depart for The Gambia and begin the run of my life. I think about The Gambia a lot. I think about the Nova Scotia-Gambia Association’s programs and about how they change and save lives. I think about the crowds of kids who will chase me yelling “Toubab! Toubab!” (affectionate name for a foreigner). I think about how the Atlantic Ocean will look and feel after 17 hot days of running towards it’s inviting shore. I think about how the waves will sound.

I think about my friends there. I think about the NSGA’s Kebba Suso who will be joining me as a member of my support team. You can meet Kebba here. I’ve written about my Gambian running partner, Spider, who will join me for the last 130km of this 430 km. We’ll meet in Kalagi, which is 1.5km from his native village. I told Spider that I would love to visit his village. This is what he replied:

“Consider my village as your village. You are more than a friend to me. You are like my true blood sister. The colour of your skin isn’t important, you are my sister”

I think about my Gambian brother.

I sing Philly Lutaaya’s song, Africa’s Anthem Against AIDS to myself.

All of these thoughts help my spirit.

Making a difference one kilometer at a time

The youth and staff at my school, Prince Andrew High, have embraced my Love4Gambia campaign.

They have been selling pink paper sneakers for 1$. The sneakers read “I can make a difference one kilometer at a time.” They sign their name to their sneaker and have been posting them all around the school. When I walk into the building each morning, I see a wall of pink shoes and I know that a lot of people are behind me as I undertake this running expedition. This helps. A lot.

I leave you with proof.

The Hay is in the Barn

Posted on June 7, 2011 by Erin Poirier

So it’s June and the countdown is on. I returned home from the Cabot Trail Relay and opened up my calendar on that Monday morning with a ballpark idea of how many days I have left before my July 3 departure.

When I saw only 5 weeks, 4 weekend long runs, my primary emotion was “oh Sh#t.” I know that that isn’t a real emotion. But it’s the only way to describe how I felt.

At Cabot Trail Relay, I proclaimed that I would be taking a 4 day break. “I need to rest and be recovered more than I need to run” I said. But on Monday morning, what my brain needed was to run.

Runners on leg 1 of the Cabot Trail Relay

Leg 1 Cabot Trail Relay

I took 2 days off and ran on Tuesday with Mike. We both felt pretty good post-Cabot. Mike, post-smokin’ Smokey Mountain; me post well-executed race on leg 1 (finally!). See results here.

We stopped in briefly to say hi to coach Cliff but he was busy in a buzz managing many different runners’ different workouts.

My anxiety about my 5 remaining weeks mounted.

On Tuesday, I called Cliff on the phone. “Do you have some time?” I asked. “All the time you need,” he says. Kindest man in the world. We chatted until we had a plan and until I felt less anxious.

Here is our plan for my last 30 days:

Mileage:
We’ll be careful with my mileage because I need to balance running with staying rested and healthy. Between 65-80km per week, no more.

Days per week:
Cliff has requested that I run just 5 days per week. I’m more comfortable when I’m running 6 days per week. However, when one of my training partners “disobeys” Cliff, I always tease him about his delusion that he is smarter than Cliff. So here I am in a corner, where I pretty much have to follow my own advice! So I’ll obey Cliff’s 5 day cap. This means that my shortest runs will be 10kms.

Long Runs:
I only have 4 weeks of long runs yet and I’ll do two kinds of runs. For 2 runs, I’ll split my distance in 2 with about 3 hours in between run #1 and run #2. .

For my last 2 long runs, I’ll do back to back runs of 20km on Saturday and Sunday. So forth named the 20/20 plan by Mike who believes himself to be quite visionary.

Remember:
Aside from helping me set up my final training weeks, Cliff reminded me of some important things. He told me to remember that my body has been under stress since November. I have months of training on my legs. I don’t need to do anything special in these finals weeks to prepare for Gambia. I am already prepared.

I think Cliff is nervous that I’m going to go out and start running like a maniac and do something crazy like 25km per day. I won’t do that because I understand that this would harm my preparation, not enhance it. As they say, “the hay is in the barn.”

As Cliff and I were wrapping up our conversation, he said something really wise:

“Erin, it’s already done” he said. “The commitment is made. You are going to do it and be fine. Stop worrying. Get yourself there rested”

Ray Zahab

Erin + Ray, running together

This week, I also got to spend an entire day with Ray Zahab, accomplished Canadian ultramarathoner and one of my running heroes.

If you’re not a runner, maybe you don’t understand how cool this is. It would be like hanging out with Sidney Crosby if you are a hockey fan.

Ray has a ridiculously positive and encouraging aura and through sheer proximity to him, I began to feel more prepared. He also had lots of great advice for me. He shared his best estimation of how I would feel over my 17 running days and, like Cliff, encouraged me to be selfish, to sleep a lot and let my support team take care of me.

Ray also had super advice about running strategy while in Gambia. The Gambia’s latitude is 13°, really close to the equator (0°), meaning there isn’t a long sunrise or sunset period. Each day has just less than 13 hours of daylight. The sun pops into the sky around 6:45am and drops out of the sky at 7:30pm. If you are out on the road at 7:00pm with no flashlight, you’re in big trouble! Morning is when I’ll be trying to do most of my running as it’s coolest in the morning. It’s not much cooler at 4:00pm than 12:00pm.

I was thinking that I would try to run my 25km in a row beginning at 6:45am. Ray says this isn’t the best way to do it. He advises that I get up, run 20km. Eat lunch. Have a little nap. Then 2 hours later, run the last 5km. It’s not that I can’t handle 25km in a row. The last 5km as run #2 serves as active recovery for the next day. This is brilliant.

A long run fills your legs with lactic acid and cellular debris from micro muscle tears/damage. The second 5km run will bring fresh blood to my legs and flush out the lactic acid and debris- putting me in a better position for the next day. And the next day. And the next 15 days.

Ray left on Thursday evening and I walked away from our goodbye hug feeling much more confident.

That same evening, I got an email from Gambian running partner, Spider, who will be joining me for the last 130km. It read “Don’t worry. Either huck or hack, we will make it.” Not really sure what this means, other than we will make it!

Shauna and I set out for run #1 of 2 on Sunday

End of run #1, 20k, naptime with my niece + nephew

A runner completes her second run on a double day

End of run # 2, 5km.

http://connect.garmin.com:80/activity/embed/88867050

On Being a Runner

Posted on April 7, 2011 by Erin Poirier

Fine friends. This week I’m bringing you something a little different. Instead of my own blog musings, I present the 2 best things that I’ve read lately about being a runner. If you are wondering if this is a symptom of my Boston Marathon taper, yes, yes, it is.

Runner relaxing in athlete's village pre Boston Marathon

Athlete's Village, Boston Marathon

A taper (a period of reduced running mileage & intensity) is the very last, very important part of a distance running training cycle. The taper pretty much involves “doing less” but it deserves the same honor and respect as your weekly long runs and speed sessions. The long run trains your body for a goal race. Taper trains your body for a goal race. Taper provides rest, a reduction in mileage and a few fast workouts to stay sharp. With a taper, you let your hard-working body recover from your hard training. End result, a stronger body. But like many runners, my body wants to work hard!

Yesterday I ran 5km. That’s all. 5km. During my Tuesday and Thursday track workouts, my warm up and cool down total more than 5km. My mileage goal this week is 60% of peak mileage. In theory, I have lots of time this week (in reality, I am coaching 2 afternoons a week and had a board meeting last night that lasted longer than my 25k Moose Run). So what’s a running girl to do with all this time? Read about running, of course.

The first piece that I want to share with you is from a blog I stumbled upon called The Logic of Long Distance by 2 running dudes from Tennessee. Their post “How it Works” is superb. To me, it is beauty. It deserves to be shared. Author Jeff kindly agreed to let me share:

“How it Works” by Jeff Edmonds
March 11, 2011

This is how it works:

Training is doing your homework. It’s not exciting. More often than not it’s tedious. There is certainly no glory in it. But you stick with it, over time, and incrementally through no specific session, your body changes. Your mind becomes calloused to effort. You stop thinking of running as difficult or interesting or magical. It just becomes what you do. It becomes a habit.

Workouts too become like this. Intervals, tempos, strides, hills. You go to the track, to the bottom of a hill, and your body finds the effort. You do your homework. That’s training. Repetition–building deep habits, building a runner’s body and a runner’s mind. You do your homework, not obsessively, just regularly. Over time you grow to realize that the most important workout that you will do is the easy hour run. That’s the run that makes everything else possible. You live like a clock.

After weeks of this, you will have a month of it. After months of it, you will have a year of it.

Then, after you have done this for maybe three or four years, you will wake up one morning in a hotel room at about 4:30am and do the things you have always done. You eat some instant oatmeal. Drink some Gatorade. Put on your shorts, socks, shoes, your watch. This time, though, instead of heading out alone for a solitary hour, you will head towards a big crowd of people. A few of them will be like you: they will have a lean, hungry look around their eyes, wooden legs. You will nod in their direction. Most of the rest will be distracted, talking among their friends, smiling like they are at the mall, unaware of the great and magical event that is about to take place.

You’ll find your way to a tiny little space of solitude and wait anxiously, feeling the tang of adrenaline in your legs. You’ll stand there and take a deep breath, like it’s your last. An anthem will play. A gun will sound.

Then you will run.

Click here to visit Jeff’s “The Logic of Long Distance” blog. It’s worth it.

The second piece that I will share with you is an excerpt from my favorite running book, “Once A Runner,” by John L. Parker, Jr. The story of Quenton Cassidy, a collegiate runner at a fictional university whose lifelong dream is to run a four-minute mile, is one of the most beloved sports novels ever written. I like to reread it during a taper. I’m forwarding you to page 123:

“Certain compliments and observations made him uneasy; he explained that he was just a runner; an athlete, really, with an absurdly difficult task. He was not a health nut, was not out to mold himself a stylishly slim body. He did not live on nuts and berries; if the furnace was hot enough, anything would burn, even Big Macs. He listened carefully to his body and heeded strange requests. Like a pregnant woman, he sometimes sought artichoke hearts, pickled beets, smoked oysters. His daily toil was arduous; satisfying on the whole, but not the bounding, joyous nature romp described in the magaznies. Others runners, real runners, understood it quite well.

Quenton Cassidy knew what the mystic-runners, the joggers, the runner-poets, the Zen runners, and others of their ilk were talking about. But he also knew that their euphoric selves were generally nowhere to be seen on dark, rainy mornings. They primarily wanted to talk about it, not do it. Cassidy very early on understood that a true runner ran even when he didn’t feel it, and raced when he was supposed to, without excuses and with nothing held back.

The true competitive runner, simmering in his own existential juices, endured his melancholia the only way he knew how: gently, together with those few others who also endured it, yet very much alone. He ran because it grounded him in basics.

Running to him was real; the way he did it the realest thing he knew. It was all joy and woe, hard as diamond; it made him weary beyond comprehension. But it also made him free.”

Run on, fine friends.

A Love Song for Running

Posted on March 31, 2011 by Erin Poirier

This week, I polled my Facebook folks for blog topic suggestion. Gina, my longtime friend, Maid of Honor and fellow distance runner’s suggestion was fun: “These are a few of my favorite (running) things.” So here I present, in no particular order, a love song for my favorite things about my favorite sport. Enjoy!

Favorite Route

I like an out and back route best. I love to run to Shubie Park from the North End of Halifax as I get to enjoy the Halifax Harbour from the bridge and Lake Banook en route. I also like the Purcell’s Cove/Herring Cove loop although I have to be in the right ass-kicking hill mood for that one.

Favorite Weather

I love the first day of spring on which you can wear a tshirt and feel the sun shining warm on your bare skin. I wait all winter long for this day. I also love running on early summer mornings before the day gets hot.

Favorite Race

THE BOSTON MARATHON of course!

Boston Marathon 2009

Favorite Workout

A mixed session on the track where we use more than one distance and more than one pace. Keeps it fun and interesting and without the need to do 10 of one thing.

Favorite Pre-Run Fuel

Marathon runner fueling up before a race

PB, Nutella, Choc Chip Eggo, Syrup. Mmmm.

I will admit that I am a reformed “peanut-butter-nutella-and-aunt-jemima on chocolate chip eggo waffles” addict. In an effort to eat more foods that have actual nutritional value, I now go with an everything bagel with peanut butter and a tall glass of milk pre-long-run. For after-work runs, cereal is my favorite: Multigrain Cheerios or Honey Shreddies.

Favorite Hydration Method

Does being handed water by volunteers during a race count? On most other days of the year, I use the 4 bottle fuel belt. Right now I like fruit punch gatorade the best. That “favorite” has a shelf life of about 3 weeks.

Favorite Long Run Fuel

Gu’s Triberry Gel (the lesser known of the berries) is totally my fav. It’s deliciousness increases about 8-fold after 19km of running. 19k is the sweet k.

Favorite Post-Run Fuel

A large Steve-O-Reno’s Vanilla Latte made with homogenized milk. My Steve-O girl knows my order. And possibly wants to get my cold sweaty body out of her sight as quickly as possible, whatevs, the latte is delicious.

Favorite Running Song

I don’t run to music very often and never race with music because I can’t focus as well with music. But if I need a song to motivate me, it has to be “Lose Yourself” by Enimen.

Favorite Running Conversation

Erin & McKim

I do most of my training with 4 guys: McKim, Mike, Gordy and Liam. Our long runs alternate between 2 hours and 2.5 hours. I don’t really know how it happens but every single week, 2 + hours slip so quickly by in an enjoyable stream of silly jokes. I can’t even name the topic: just silly jokes. Last weekend, McKim had big news for me: New Brunswick marathoner Paula Keating had been awarded an elite Boston Marathon bib (Go Atlantic Canadian Star!). She won a race in Detroit and this seems to be how she got her bib. So McKim figures we’ll just fax in my Freeze Your Gizzard win (yes, in a field of 70…) and get me my own elite Boston bib. We laughed. And laughed again. And 2.5 hours disappeared.

I make somewhat of an effort not to bore all the regular, kind, non-running people in my life with “running talk.” I understand that you don’t want to hear about my 1000m splits, my pound to carb ratio or my mileage build strategy. Running conversation lets me meet a very important conversation need: the need to obsess over every last detail of my marathon training. Mike meets this need twice a week.

Favorite Cheering Methods and Instruments

Of course I love the Run Forrest Run (my super Cabot Trail Relay Team) tambourine and clappy hand combo. I also have a special affinity for the cowbell.

I love everything that my coach says on a race course. In fact, I crave the words that my coach has to say. Sometimes I run by my coach and I can’t even make sense of what he’s yelling, but I love it anyway.

I very much enjoy cheering on friends in races and love making signs!

But above all, I love bagpipes. I can not run by them without getting chills (the good kind that enhance performance).

Favorite Running Gear

My pink ASICS Speedstars are probably my favorite piece of gear right now! I love the comments I get about them. Last week, a 10-year-old boy yelled, “Those are sick!”

I also love my prized Boston Red Sox winter pullover, a score from the 2009 Boston Marathon Expo. I have an orange skull and crossbones headband that I enjoy wearing. My favorite shirt is Lululemon’s racer-back tank. I love to race in these tanks. I am aware that I look like an average skinny runner in this tank and that I don’t look at all intimidating but when I pull this one on, I feel fast and ready to kick some race butt.

Favorite thing about being a high school running coach

Girls XC Team

Seeing youth develop a love for the sport. There are moments where I feel like I can actually see them bite off a piece of my love. Last week, I left 8 runners (it’s March and track practice is optional until April) on the track doing warm-up to run to my car to get my pen. When I returned, all 8 runners, boys and girls, were skipping around the track like kindergarten kids instead of running. I affectionately yell at them: “What the heck kind of warmup is this?!” They respond, “The We-Love-Running Kind!” they yell back. “We love running so much we have to skip!” That’s a beautiful thing.

Boys XC Team

Favorite Mantra

A marathon is a long race. A long time to run and a long time to think. For many marathoners, me included, a mantra (a word or quote that you repeat incessantly) is important to maintain mental focus and to shut up the inner monster who wants you to slack off, stop or walk. I’ve used many different mantras- different ones work at different times. Sometimes new surprise mantras pop into my head during a race and they get me to the finish line. Right now, my favorite mantra comes from previous coach Matt: “Take a Risk.” It means push harder, push deeper, run faster. Almost always, you have a second gear. Or the ability to maintain a faster pace for longer. Using it involves taking a risk.

Favorite Thing about Running

I’ve given this some thought, trying to come up with a one liner. I have it.

Running helps me be my best self.

Boston Marathon: My Best Self

A Dingo Ate My Baby!

Posted on March 13, 2011 by Erin Poirier

Ok, so there are no dingos in The Gambia. And I don’t have a baby. But there are a number of wild animals in The Gambia. After the heat, wild animals are my next biggest concern related to my 430km run across The Gambia beginning July 7.

The South Bank Road, about 200km from Banjul.

The Gambian River runs down the center of the country and there is exactly one road above the river and one below. I’ll be running along the South Bank Road, below the river. My support vehicle will be driving ahead 4-6km and waiting for me to catch up. No idling is important to me.

The South Bank Road is rural, especially “upcountry” where my run will begin. It’s territory owned by animals. Hippos, goats, cows, monkeys, lizards, large cats. Case in point here in this photo: a road block crafted by cows.

Like many, I loved these animals as a kid. I still admire their beauty. I understand people who want to go on safari. But I don’t want to lay eyes a single one of them in July. I don’t do well with animal surprises while running.

This summer, Candice, Debbie and I were running in Kejimkujik National Park, single file on a narrow forest trail. I was in the lead. A deer popped up in front of me and I swear my heart stopped for 3 beats. I froze. My flesh suddenly turned to ice. My girlfriends collided with my motionless form. Not a big deal, the deer was more afraid of me and it ran away.

A Gambian Hippo. Photo from linked newsstory

Hippos

If I pull this frozen statue trick in The Gambia, I pretty much become hippo bait. There were news reports of hippos and bush pigs destroying farmers’ crops along the Gambia River this winter. In 26 different villages. Click here for that story. I saw one hippo in Zimbabwe in 1999. I’ve never seen a hippo in The Gambia, and would like to keep it that way. So please, hippos, leave white running girl alone. Go back the river, there’ll be nothing to see on the South Bank Road this July.

Monkeys- perhaps the cutest of all rabies-vessels.

Monkeys

With an enduring image of a monkey jumping on Ashley’s back in 2007, I’ve been considering getting the rabies vaccine. Until I learned that it’s very expensive. Like $230 per dose and you need 3 doses expensive. Training partner McKim has offered to take me to the vet with his dog Bailey where it’s cheaper. He figures I weigh about 25 lbs more than Bailey, it could work. Always looking out for me, that McKim!

Canadian girl with a snake around her neck

There's a cold pool of fear under my smile.

Snakes

Mel Connors and I didn’t know each other before traveling to The Gambia. 48 hours after we met, we arrived in our bedroom in Fajara, where there was one double bed. Snuggled together under the same mosquito net, our friendship blossomed. However, despite our strong bond, I once left her for dead. By accident. We were walking down a path. A snake shot out from a bush and slithered speedily towards my sandaled feet. My fight or flight response kicked in immediately. I ran far, far away, as fast as I could. It was crazy. I didn’t even think, I just ran. And I left Mel with the snake. I didn’t even warn her… I don’t deal with surprise animals. I could barely deal with this snake around my neck. The snake owner took it away from me as soon as this photo was snapped because my anxiety was stressing out the snake. And I was crushing my friend Pa Modou’s hand. He was probably as happy as the snake to be out of this situation! What kind of snake is this? I don’t even know- a scary one.

Major scary monitor lizard

The Nile Monitor Lizard

Hippos kill more humans than any other animal on the continent of Africa. But in my opinion, this is the scariest of all animals: the Nile Monitor Lizard. It’s basically a crocodile the size of a large dog with fast moving legs, a long tail and strong jaws. It’s a day time animal that hangs around more in the rainy season. Oh, and it’s a carnivore, nice. I witnessed this monitor lizard bomb out of a bush in a monkey park. Of course, I didn’t take this photo, Ashley did. I was trying not to pee my pants. God I hope I don’t pee my short shorts while running on the road to Banjul. Imperative to this goal: don’t see any monitor lizards. My palms are sweaty as I write this. You’ll have to read your own information about the monitor lizard here.

So like the heat, there’s not much I can actually do to prepare for animal sightings. Unless, I suppose, some of my running partners start surprising me on our runs by jumping out of a hiding spot and yelling “monitor lizard!” So as it is, animal sightings will happen. I’ll get through. I’ll arrive at the Atlantic Ocean in Banjul. I’ll raise lots of money to keep kids alive through HIV and malaria education.

Love4Gambia

A Nova Scotia-Gambia Association run across The Gambia to keep kids and communities alive through health education

Category Archives: running