Tag Archives: Blue Nose Marathon

“…and all I have to do is run!” Introducing Love4Gambia team member: Megan Aston

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The Bluenose Expo is already open!  The kids run is tomorrow! And the big day is on Sunday!  The time is here!  I really don’t know where the time has gone; it seems like just yesterday I was meeting  Erin Poirier, my coach, Cliff Matthews, and my support team, Pa Modou.  Now, it is already marathon time!  I’m one of those runners that gets major nervous before a run, so even typing this up is giving me butterflies in my stomach and making my legs feel gooey.  I am so excited to run with 50+ people that will be sporting the bright green 2013 Love4Gambia t-shirts in support of the NSGA.  It brings the meaning of running a marathon to a whole other level for me.

Today, i would like to introduce Dr. Megan Aston (MA), a NSGA Board Member and love4gambia team runner who will be taking part in the Bluenose this weekend.  She has done a phenomenal job fundraising, and we are so lucky to have her apart of the team!

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JP: So Megan, how did you become affiliated with the NSGA?

MA:  I became involved with the NSGA through both my work as an associate nursing professor at Dalhousie University and my involvement with Bedford United Church. Many of our nursing students travel to the Gambia through their summer teaching program and I personally began working with the NSGA in 2008 when I travelled to Sierra Leone a part of an HIV/AIDS screening and education program. My husband and daughter travelled to the Gambia with Bedford United church in 2009 and we were involved in lots of fundraising. Since then I have been a board member.

JP: How long have you been a runner/walker?

Megan with team Love4Gambia in 2012

Megan with team Love4Gambia in 2012

MA: I began running three years ago with my neighbor. My first event was the 5km resolution run in Halifax, and my second was with Team Love4Gambia 10k, BlueNose marathon. Since then I have run two half marathons.

JP: How did you become involved with Team Love4Gambia?

MA: I was inspired by Erin, who first ran across the Gambia in 2011. I knew her as a nursing student at Dalhousie, then an accomplished youth health nurse, and finally an amazing runner.

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

MA: Running/walking for Love4Gambia is a way to ‘advertise’ our cause as it is a common activity that most people can do. It connects people between the Gambia and Nova Scotia as we now have runners on both sides of the ocean who run for Love4Gambia every year.

JP: If you ran or walked in the Bluenose run last year, can you share a highlight of your race?

MA: I first ran in the Bluenose in 2011. I ran 10km that year and the highlight of my run was running towards the finish line with a group from Love4Gambia standing on the sidelines cheering me on and giving me high fives. I ran across the finish line crying I was so happy… happy to be part of this amazing experience and Love4Gambia. I raised about $500 that year. Last year, I ran a half marathon for Love4Gambia and raised over $1,000. This will be my third year running for Love4Gambia and I am so excited.

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

MA: It is so easy to train as I run with my friends Jennifer and Kathy three mornings a week.

JP: What?s been the most challenging part of training?

MA: It has been challenging running in minus 10 degree!!

JP: What is your favorite part of running/walking?

MA: I love running with my friends and being part of Love4Gambia on race day. Our T-Shirts are awesome and they help us spread our message all over Halifax!

JP: How do you keep motivated?

MA: I am motivated by thinking I am privileged to live in Canada where I can run every day and stay healthy and strong. Being healthy in mind, body and spirit is important for all of us. Being able to ensure all of us have the opportunity to live our lives like this motivates me to keep going so I can raise money to help Love4Gambia. My friends and family are awesome and really keep me motivated… they are donating a lot of money…. And all I have to do is run!

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

MA: I am looking forward to seeing our Love4Gambia supporters along the race route cheering us on as well as running with other runners in Love4Gambia and my friends.

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

MA: Remember that every time you run, you are running for Love4Gambia, no matter how fast or how slow your run! Enjoy each step, be very proud of yourself, and get ready to celebrate with other Love4Gambia supporters and runners on race day, at the beginning and end of the Bluenose marathon!

JP: Great!  Thanks for that Megan! Having a significant reason to run definitely makes it a lot easier and has been motivation for me as well as I prepare for the Bluenose and for Gambia.

To support megan, please click here!

For more information about team Love4Gambia at the Bluenose or to sign up to run with up, click here!

Looking forward to the Bluenose 2013!  Go team Love4Gambia (team green!) and have a great race!

Introducing Rachel, Team Love4Gambia Runner

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The Bluenose run is just 15 days, 14 hours, and 13 minutes away!  The Love4Gambia teamLove4Gambia Blue Nose Runners is growing quickly, and I would like to introduce a new runner from the team every couple of days leading up to the race.  This is a great way to learn about who is running, and why they have decided to run for team Love4Gambia.

Today, I asked Rachel Avery (RA), 16 years old, some questions about running, the Nova Scotia-Gambia Association, and what these both mean to her.  I found her story and reasons for running quite motivating and inspiring!

JP: How did you learn about the NSGA?

RA: As a member of the Bedford United Church, I learned about the NSGA at a young age. This March, I was lucky enough to have been given the opportunity to travel to The Gambia in a group named Benno, along with 20 other people, to witness the work that the NSGA does, specifically through Peer Health Educators.

JP: How long have you been a runner?
Rachel in The Gambia

Rachel in The Gambia

RA: I don’t really classify myself as a runner. However I have been playing soccer for many years, and while in elementary school, I used to run with the running club, and participated in the Youth Run for the Bluenose a couple of times. So, although I am not necessarily a runner, I have always been involved in sports.

JP: How did you become involved with Team Love4Gambia?
RA: After returning from our trip, many members of the group were inspired by the NSGA, and wanted to remain involved with the organization. Another one of the youth on the trip, Max, told us that he had signed up for the Bluenose in support of Love4Gambia, and that we should run too. Now there are several of us running the 5k.
JP: Why is it important to you to run for The Gambia with Team Love4Gambia?
RA:  I witnessed first hand the impact that the NSGA was having in the Gambia, so it was very important to me to remain involved and do my part to contribute to the further education in The Gambia. Running in the Bluenose is the first way which I can start doing that.
JP: Great.  So what has been the easiest part of training?
RA: The easiest part of my training has been the motivation. When you are running for a cause that really inspires you, it is much easier to run than trying to get outside on your own.
JP: And what has been the most challenging?
RA: The most challenging part of training has been that I am out of shape. I have to work harder than I used to, and finish with a longer time. It can be a little disheartening, but it is something that I can improve upon by running more.
JP: What is your favourite part about running?
RA: My favourite part is when I have been running just long enough that my body adjusts. For around the first 1/2 mile, my body is telling me to stop and go sit down in front of the computer, but after I pass a certain point, I get used to the feeling of running, and feel like I could continue to run forever.
JP: And how do you keep motivated?
RA: Like I mentioned before, I keep motivated by reminding myself about why I am running, both to get back into shape, and to support an amazing organization.
JP: What are you looking forward to most on race day?
RA: I am looking forward to running with a group of people that I have become very close IMG_4496to while visiting The Gambia, as well as meeting others who share the same love for the NSGA as me.
JP: I’m looking forward to that too.  What advice would you give runners or walkers to assist them in their training for the Bluenose?
RA:  I am a bit of a hypocrite in saying this, but the best advice is just to start. Getting yourself to leave the comfort of your house, and run until your sore isn’t always the easiest thing to do, but it is a lot easier if you just start running.
JP: Thanks Rachel!  I wish you all the best in your training, fundraising, and running on race day.  Looks like you are more than ready to go!

To wish Rachel luck and support, you can donate to her run by clicking here.

To join Rachel and the rest of Team Love4Gambia roster on May 17 weekend, click here and know that we would be honored to have you run or walk with us!

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

Things that change as you bulk up your running volume

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I have slowly been increasing my weekly mileage as I prepare to run across The Gambia this summer (up to 80km/week currently).  As I have been doing this, I have noticed several (good and bad) changes, which I would like to share:

Running becomes a part of the daily routine: I am finding that I really look forward to my

Running in beautiful Point Pleasant Park

Running in beautiful Point Pleasant Park

daily runs.  I also find that when I take my rest days it feels like it’s been forever since I’ve had my last run and I crave to get out again.  Running is one of those sports that is easy to become obsessive with.

Laundry: Running 5 to 6 times per week means a significantly higher amount of stinky laundry to wash each week.  I’m thankful for having a washer and dryer here in Canada; not sure if I’ll have this luxury while in The Gambia.

Eating: Burning and extra ~1,000+ calories per day has changed the amount of food I consume.  Lots more snacking :)

Sleep: The extra miles also mean more rest time.  I am noticing that I feel it quite a bit more when I don’t get a full 7 hours per night.  No crazy partying for this tired runner.

You get to know the city:  Running is my favorite way to explore a new place.  It’s fast enough that you can see a lot, but slow enough that you can see a lot of the details that you miss when you are driving.  Running in Halifax has been a great way to get to know and see the city, and lots of it.

Chafing in Weird Places: Back, feet, neck, shoulders, back of knees.  Somehow this always seems to happen for the oddest things.  Bring on the petroleum jelly and body glide!

Lucy after a long run

Lucy after a long run

Dog chews on less of my stuff: I have noticed a big decrease in the amount of chewed socks, pencils, garbage, and so forth since including my dog in the longer distance runs.  A tired dog is a well-behaved dog.

It gets easier and easier: The best part about bulking up the running volume would have to be that it only gets easier and easier as you go.  At the start of my training program, my long weekend run was 15km.  Yesterday, my recovery run was 14km and felt great.  Doesn’t get much better than that!

Just wanted to wish you all the best of luck in your Bluenose training for those of you planning on running this May.  Maybe you have also experienced some of these to a greater or lesser extent with your training?  Remember to join the Love4Gambia team if you are participating in the Bluenose to support the Nova Scotia Gambia Association.  If you are not running, please consider supporting my run across The Gambia by clicking on the link on the right hand corner of this page.  (Click Love4gambia on the drop down bar of the Canada Helps Website).

Thanks and happy running!

Jennifer

My Treadmill Moment: Blue Nose Team Love4Gambia

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Guest post by Muhammed Ngallan, NSGA Executive Director

muhammed ngallan's team tshirtI hurried to sign-up for the 10km run before the “early bird” offer ended. I was quite excited about running my first race. I was never an athlete but I played soccer in my free time; spent some time in the gym and walked long distances for most of my life. I was not worried about running 10km.

I had just moved to Halifax from The Gambia seven months earlier. Erin Poirier’s run across The Gambia to raise funds in support of Nova Scotia-Gambia Association‘s (NSGA) health programs was still fresh in my mind. I was motivated to take part in the Blue Nose race weekend to show support for the Love4Gambia campaign. I had just been appointed Executive Director of NSGA in January of 2012. I saw myself as a leader–the face of the organization that has done so much for me and many other Gambians. I was pumped, I was “ready” to go out there and do it!

“Training for the 10km run was just going to be a formality”, I remember saying to myself.

I had decided to spend the month of February at the gym due to the weather. Running outdoors during my first winter in Canada was going to be suicidal. My first day at the gym was a huge reality check for me. I sure underestimated running 10km or maybe overestimated my abilities to run 10km without any glitches. I planned on running 5km on the treadmill that day, but by the 1st km, I was gasping for air, drenched from head to toe and by 1.5km I couldn’t go any further, so I stopped!

Disappointed and humbled by the sudden realization of where my fitness level was, I started to appreciate even more what Erin and team had done for NSGA and The Gambia. For a minute, I tried to convince myself that the kilometer reading on the treadmill wasn’t working properly. As I sat on the treadmill trying to catch my breath, another thought came to me–maybe I should go on the Blue Nose website and de-register myself from the 10km run to the 5km run/walk. I tried to have a sip of water but ended up emptying the whole bottle. I didn’t realize how thirsty I was. I sat there for a few more minutes (maybe more than a few) to gather myself and figure out the best strategy to at least save face from what looks like an embarrassment in the making– I had already told everyone I know that I will be running the 10km race.

Then I asked myself, why am I running?

Suddenly it occurred to me that it wasn’t about me; it wasn’t about how far or how fast I could run or walk. Like Erin Poirier and Andrea Moritz, I had a bigger reason for signing up and running under the Love4Gambia banner.

I was running for the children who had a slim chance of living beyond their fifth birthday due to the scourges of malaria; for the young girl going through puberty and not knowing what menstruation was; for the women who have no voice in their communities; for the youth who grow-up with no knowledge of what sexually transmitted infections are and thus perish in the realms of HIV/AIDS; I was running to save lives; I was running for my country, The Gambia.

What was important was signing-up, raising funds for team Love4Gambia and running or walking to create awareness and support the cause I believe in. Distance and pace was secondary. With Erin’s help, I had a more realistic training plan, took it easy on myself and enjoyed every moment of my training. It was not always easy but my reasons for running were enough motivation to get me going. A month before the Blue Nose weekend, I was running 12km under an hour every second day.

Love4Gambia Blue Nose Runners

with NSGA board members Ashley & Natasha

On race day, I was overwhelmed with the number of people who came out to run for NSGA, to run for The Gambia. Most of whom I have never met before and have never been to The Gambia. These Canadians see the world as a global village. They could feel the pain and suffering of the vulnerable children, women and youth we work so hard for. Team Love4Gambia was exceptional.

In June this year, Jennifer Pasiciel will be running across The Gambia to raise funds for our programs in The Gambia. I encourage you all to support Jennifer by signing up for Team Love4Gambia in this year’s Blue Nose run. Don’t wait to sign-up. Do it NOW! and start your training. We will be cheering you on at the finish line.

Love4Gambia Blue Nose RunnersYou don’t have to be an athlete to support NSGA and team Love4Gambia. It doesn’t matter whether you run the full marathon or walk the 5km. All you need to know is when you sign-up, fundraise and participate on race weekend, you are making a significant difference in the lives of vulnerable people around the world.

Click here to join us!

Ottawa Marathon Race Report

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Ottawa`s new Convention Centre

Only one full week after running the Blue Nose Marathon in Halifax, it was time to toe the start line of another marathon – this time, right here in Ottawa.  Just like the week before, it was fun to catch up with many friends at the race expo, which was held in Ottawa`s cool new Convention Centre.  It was also great to meet many of our Team Love4Gambia members in person at Sports 4 for the pick-up of our team shirts.

Love4Gambia Team Member Tineke

My friend Tineke was in town from Nova Scotia to run the marathon and we headed down to the start together on Sunday morning.  Marc was out of town to run a 100 mile race in Sulphur Springs and I had been up until late checking on his progress via Facebook updates from friends who were at his race.  Before we left I received a text to say that he had finished in 21 hours and 59 minutes.  If this wasn’t inspiration for our run, then I don’t know what would be!

After checking in our bags behind City Hall and chatting with a few more friends, I left Tineke to warm up a bit and to get into my start coral.  There were more familiar faces here and we talked about our goal times and wished each other luck.  Then we were off!  I had hooked up with my friend Noel who also just planned to get the miles in as a training run.  We ran side by side, exchanging running and race stories, catching up on mutual friends and remarked on how serious and focussed the pack around us looked.

We also soaked up the cheers from the amazing crowds that were out in full force along the streets of Ottawa.  There was music, drumming, costumes, balloons, high-fiving kids, encouraging cheers and a fantastic party atmosphere.  I had no idea just how much the whole city was behind this race!  And it seemed like there was a familiar face at nearly every street corner – friends, colleagues and acquaintances were out in full force to cheer on the runners.  We were having a ball!

I did notice a lot of tightness in both quads, but counted on the fact they would loosen up as we got further into the race.  Hope springs eternal!  After about 13 or 14 km, we came to a spot where runners made a 180 degree turn and we could see the field ahead of us.  And who do I see barely 45 seconds ahead?  The 3:15 bunny!  Oooops – that certainly had not been the plan.  Too much talking and not enough focus.  The idea was to run easy and to just cover the distance, not to race. After all, I still needed to run a big mileage week after this marathon before starting my taper.  I should have known that Noel’s easy pace was more like my race pace, but there we were.

Unfortunately, even the realization that I was seriously going to pay for this lapse in judgement didn’t slow me down – at least not initially.  I was just having too much fun and like a total rookie, I kept going.  We crossed the river and headed into Quebec where we soon crossed the half way mat and encountered the first few bumps that could be described as hills.  They were nothing like the hills in the Blue Nose Marathon the previous weekend, but boy, did I ever feel them.  Suddenly the going got a lot tougher for me.  A line from a Brian Adams tune that we heard earlier along the course came back to mind:  “Ain’t no use in complaining, when you got a job to do.”  Damn straight, Brian.  I just had to suck it up and carry on, but now I began to slow down.

It didn’t take long before the 3:20 bunny Ian Fraser passed me.  I hung with them for a bit and made a donation appeal to Ian and his flock, but with few exceptions (notably my friend Erik – good to see you, mate!), my chatter was met with stern focus and looks of determination that said: “I will not lose this bunny and won’t waste my energy by engaging in conversation or smiling!”.  Maybe it’s because of people like me that so many folks wear headphones in races!

Here in La Belle Province the cheering crowds were just as thick as in Ottawa, but instead of shouting: “Looking good!  You’re almost there!” now they were yelling: “Lâches pas!  Tu es incroyable!”  In spite of the cheering fans, I was dragging and it wasn’t long before the 3:25 bunny and his gang also blew by me.

National Art Gallery of Canada

After crossing the Alexandra Bridge, we turned onto Sussex Drive by the stunning National Art Gallery.  I got a good chuckle when the entertainment station just before the Prime Minister’s residence on 24 Sussex Drive blasted the B52’s Love Shack from its speakers.  Who would have thunk! And then past there, the lone Commissionaire outside of Rideau Hall, the Governor General’s beautiful estate, was doing the wave to cheer us on.  I had taken a little walk break up the Alexandra Bridge and had also taken in some more nutrition.  I was still digging deep, but started feeling a little better.  After looping through New Edinburgh we turned back onto Sussex Drive and I started feeling like I was on the home stretch.  I went past the headquarters of the Department of Foreign Affairs and International Trade and thought of the support Love4Gambia has received from Ambassador Calderwood and his team at the Canadian Embassy in Dakar, which is also responsible for the Gambia.

Soon after, I was at the Rideau Centre and on the left side of the Rideau Canal.  From here, I could hear the shouts and announcements from the finish line on the other side of the canal.  This was also where the half marathoners joined our course and we started getting pulled by people running on fresher legs than we did.  The crowd had also increased even more and the volume of the cheers was deafening.  It felt like the finish chute, but there were still a good three kilometers to go!  But nevertheless, the smile started widening on my face – this was fun!  Then a quick right across Pretoria Bridge, which made me think of all my friends who would be running the famous Comrades Marathon in South Africa the following weekend (Pretoria is South Africa’s capital city) and then another right towards the finish line.

In the finisher area, I bumped into Noel and his wife Kim.  After taking off at kilometer 23, he kept up the pace and finished in 3:14.  I was a full 19 minutes behind and happy to have completed another race with a smile on my face.

Marathon Finisher Medals – Priceless!

Team Love4Gambia was represented in all of the events in Ottawa Race Weekend – from the 5 km to the marathon.  Well done and a huge thank you to all of you for helping us help kids in West Africa!  There were a number of firsts (congrats to Beata and Amy!), some PBs and near PBs (whoohoo, Tineke!), some fast times in spite of moving, finishing school and working the expo every day before the race (well done, Jill!).  Everyone’s support and dedication has really meant a lot and a huge thank you also goes to all the donors who have supported members of our team.

With just over a week to go now until I leave for the Gambia, I am enjoying the taper.  It is hard to fathom that after all the time preparing, the run is almost here!  Now that we are finally getting some warmer weather in Ottawa, I am starting to realize what I got myself into!  As Karen at iRun so eloquently put it when we talked last week: heat is my Kryptonite.  But then again, I’m trying to be Wonder Woman, not Superman, and if I know my comic book characters, Kryptonite never fazed her! ;-)

If you haven’t donated to Love4Gambia yet, it is not too late.  Please support the NSGA’s life-saving health education programs by making a donation through our Donate Now button!

Blue Nose Marathon Race Report

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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…

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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!

Meet Melanie, Team Love4Gambia Runner

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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

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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!

Joanne, Team Love4Gambia Runner: “Yes You CAN!”

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The days until “I Run This Town,” (the Blue Nose Marathon’s 2012 motto) are dwindling!   With 36 days to go, Team Love4Gambia is psyched to continue to help yoRunners and walkers on Team Love4Gambiau get to know some of the road warriors who are lacing up their sneakers to help kids and communities in The Gambia.

In July 2011, our Team Love4Gambia motto was “YES WE CAN!” It was an important motto, especially for me as the runner on the line to run all the way across the country because I knew that many in both The Gambia and Canada doubted that I could do it.  YES WE CAN! turned into YES, WE DID! on a beautiful Monday morning when I jumped into the Atlantic Ocean after running towards it for 424km.

Today, I am thrilled to bring you the story of a brand new runner, Joanne Lamb, who embodies “YES I CAN!”  Please read on!

EP: What motivated you to start running?

Team Love4Gambia Blue Nose Marathon Runner Joanne LambJL: The decision to undertake this (monumental) challenge was a difficult one.  Although I love the gym and exercising, I have NEVER been a runner. EVER.  Running, in my head, has always been an unattainable goal.  Something that others did – younger people, those with more physical & mental strength than I have.  In retrospect, underneath it all, I was envious.  To be able to pull on your running shoes, load up your favorite music and take off.  No gym required – only the open road.

The most tangible thing that held me back was my feet.  I have extremely flat feet that pronate, plantar fasciitis, calcaneal spurs and joints that are way too flexible (who knew that was a bad thing!).  In 2005, I had a fasciotomy and a large calcaneal spur removed following a brief, but memorable adventure at Basic Training for the Canadian Forces (long story).  The remaining spur is quite small and was successfully treated last fall by physiotherapy.

So, I decided that I had made excuses long enough and that a new challenge was in order.  It was either running or hot yoga and I don’t enjoy exercising in the heat so here I am! I knew that the Running Room Learn to Run clinic would give me the best chance at success with its educational and support component and the way they gradually build you up.  The clinic started on March 12 and is scheduled to have us ready for the Bluenose 5 km – which is getting closer and closer!

EP: Why did you choose to join Team Love4Gambia?

JL: This one is easy – Erin Poirier.  I first met Erin during the Master of Nursing program at Dalhousie (along with Gina O’Leary & Shauna Wilcox – also awesome runners).  I have followed Erin’s running since then (Boston Marathon, etc.) but was completely inspired by her run across the Gambia last summer.  I read every blog posting she made and was so impressed with the mental and physical fortitude it took to complete that journey, and all for such a wonderful cause.  As a nurse I know the value of health education and prevention especially in places that have zero resources. Once I registered for the Bluenose I knew that I wanted to be a part of Team Love4Gambia and in some small way to also make a difference.

EP: How has your training been so far?

JL: The training has been the toughest thing I’ve ever done – 3 runs per week for 10 weeks, gradually increasing the running time and decreasing the walking time.  Never, ever did I think 1 minute of running could seem like an eternity, but it certainly did that very first night.  Now into week 4 and I’m running for 3 minutes/walking for 1 x 6 cycles! This is huge for me!

EP: What is your favorite part about running?

JL: Without a doubt the emotional and physical feeling I get when I complete the run – pure exhilaration and renewed confidence in myself that I can actually do this.  I also love the camaraderie that exists among the running community – very supportive.  Because the whole running world is completely foreign to me I decided to blog about my adventures as I learn to run.  This has been a great outlet for my thoughts – the ups and downs and of course the funny moments.  (imrunninglateliterally.blogspot.ca)

EP: What is your least favorite part about running?

JL: Without a doubt my body protesting with aches and pains and the “jiggle factor”! At 45 things are a little creaky J The shins are still giving me some trouble but I understand that it is a common problem in new runners. Because of my feet issues my calves tighten up pretty quickly and then the shin discomfort starts.  I usually have to stretch during the walk portion of our runs, happily I’ve needed to do this less and less as the weeks go by.  I have this strange post run regimen of stretching, hot Epsom salt baths, and icing my aching legs that seems to work for me.  And like every good nurse I self-medicate with Advil and the occasional glass of wine when the pain gets really bad J My legs just recover in time for our next run.

EP: How do you keep motivated?

JL:  Surprisingly motivation hasn’t been that difficult, especially when I’ll be running for such a wonderful charity.   Each week in training I’m amazed what my body can accomplish – both mentally and physically.  I have learned to shut off my mind from negative thoughts – like worrying as each week starts about how I’m going to be able run longer.  I just go there and somehow manage to it and am (literally) jumping for joy afterwards! Each successful run keeps me going back for more.

EP: What’s the best piece of advice you’ve received so far?

JL: Erin gave me some great advice for shin pain – soaping up my legs & rolling a shampoo bottle along my shins – painful but very effective – thanks Erin!

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

JL:  Not only have I never competed in any running event – I have never even been a spectator!  I can’t wait to experience it all – the crowds, the other runners, and the overall feeling.  I have NO idea what to expect, other than to thoroughly enjoy myself.  For me it’s not a race because the only person I’m competing against is myself.  By race day I will have already won because I have done what I never dreamed I could do – run.  All that will be left is to enjoy the experience and relish the feeling of crossing that finish line!

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

JL:  I can only speak to other brand new runners such as myself: put yourself out there and get encouragement and advice whenever possible; never underestimate the value of great running shoes; and finally, shut out the negative thoughts, be brave and believe that you can do it…and you will.  If I can run, anyone can.

EP: It pretty much took me more a decade of running and an entire African country stretched out before me to learn that the only person who’s belief in you matters is your own belief in yourself.  Joanne has learned this already.  Joanne, on race day, you are going to fly!  Important or not, all of Team Love4Gambia is behind you!  Go Joanne GO!

To wish Joanne luck and support, you can donate to her run by clicking here.  You can also follow Joanne’s progress on her running blog here

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

Up next, Blue Nose Team Love4Gambia’s Phil Roson. Stay tuned!

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