ERC x On-Running x Sohohouse Social:
Had the chance to head over to @sohohousetoronto to check out the @on_running Cloud X 3 for a HIIT & Run workout lead by @christinagcheng .
Having the OG Cloud X as my go-to trainer whenever running or dynamic movement was involved, I found the v3 has a similar ground feel, narrower toe-box, yet good stability for balancing exercises that need support. Same light weight at 200g and slightly higher drop from 8mm vs 6mm in the OG, this was a welcome change for my tight calves/achilles when running.
While my focus these days is on strength and functional fitness, over speed/races, I still maintain 20km/week as my cardio to keep things in check. Having been a part of the strength sessions with @eastruncrew for the past few months has definitely made me aware of all my structural weaknesses as a runner and the goal for this year is body recomposition and building a solid foundation so if I choose to get back to racing, I'll be doing so in a stronger form.
Grateful to be rolling with an inclusive crew that empowers women and POCs in sport. Not grateful for burpees tho. 🫠
There will always be another number to chase but what (if any) will be good enough?
These are thoughts I've been asking myself lately. Especially last month when I ran the Central Park loop for the 1st time.
There was no time goal, no concerns about pace, and no races this run would benefit.
It brought me back to when I first started and the enjoyment I had of simply letting my legs take me to places I haven't been before.
I accidentally ended this run early and usually, that would drive me nuts - not knowing my avg pace of the loop, not getting whatever Strava segment existed, but it didn't matter and it was nice.
These types of runs force a much-needed reset button.
For the past 5yrs, I've run with only race goals in mind, not realizing I was going in circles.
To me, mindless repetition is akin to stagnation and growth means doing something with purpose.
Training block after training block, I was doing the same thing over and over for one reason - to achieve a better time.
Even all my posts here have been prefaced with a pace, not realizing that there's more depth to my efforts than the numbers on the screen.
Along the way, I hadn't realized how many things no longer served me, how certain people/communities caused me more harm than good, and how my goals no longer reflected where I needed to go.
It's not to say I haven't enjoyed the ride or appreciated all that's happened and everyone who's helped me throughout this journey.
I still enjoy running and will continue to do so, but approaching it from a different perspective - one that will not only create a stronger athlete but a stronger person overall, is something I need to focus on.
One thing I can't be too focused on is being faster or achieving PRs because, at some point, that will end.
I've learned that fitness is fleeting and striving for an overall balance vs compounding efforts aimlessly is a method I haven't fully explored.
This year, the focus will be on mental health, prioritizing sleep and nutrition, surrounding myself with the proper support systems, and utilizing the benefits of exercise for the other 95% of the time that I'm not running.
Trails Of The Off-Season
Hitting the trails and doing other activities that I normally would veer away from during a training block is what I look most forward to in the off-season.
Out of fear of injury or just doing something stupid, I'll even keep my shoe rotation pretty tight depending on the distance I'm training for. This means I don't really get to try new shoes/gear until afterwards and the @Hoka Tecton-X was one of shoes I had sitting in my closet, just itching to come out.
The problem with a lot of trail shoes I've had before is that they've always been heavy and clunky and my legs are always pretty beat up afterwards. Looking for a light shoe but also curious to the benefits of carbon fibre while off-road seemed to be what I needed.
Scroll through the carousel to see the initial impressions but spoiler alert, these are the best trail shoes I've tried especially when you need to transition through multiple surfaces like road/gravel. The carbon doesn't feel the same as in a road super shoe but also Hoka's current carbon line-up isn't very propulsive to begin with - more so effecting stability and efficiency.
For winter running, they would be great if you needed to do some speed work when the snow covers the sidewalks but, the thin upper and lack of weather-proof materials (esp where the porous tongue extends into the toebox) means that this would be for shorter sessions in less-sloppy conditions.
Having your legs feel great after a 18k trail run is a bonus but the real treat to the off-season is the other indulgences I usually avoid after runs. Also, hitting that much-needed reset button in both training and in life is my key to keeping this novelty alive.
TLDR: It's ok to not be ok
With my season officially over, I've had time to reflect on the past year. Often times I see many post-race wrap-ups as very positive in nature, even when everything's gone wrong. As if being disappointed sends too many negative vibes and the sooner you put a smile back on your face and find that silver lining, the sooner things will be ok. That's not actually ok.
It's perfectly fine to be sad, disappointed, and be in as much of your feels as you want - before, after, or even during your race. It's unrealistic to think that one wouldn't be after putting in so much hard work then not attaining the desired results. Whether it be a time, a personal goal, or simply how you wanted to race, if shit hits the fan in any way, you've got every right to feel however you want.
For me, this race was meant to be a redemption from "H'Ottawa", a time to refresh a 2yr old PB, and put all my learnings into practice. Everything leading up to the race and the conditions of the race itself was more than I could've asked for. Things were good... until they weren't.
Full recap above but in short, I cramped with a mile left to go, embarrassingly limped my way through the hyped underpass section before the finish, and missed my goal by 2mins.
I could say I got a PB still, was uninjured, and on target to meet my goals. But if I'm being honest with myself, that's not what I wanted to focus on.
Suppressing emotions is something I was taught as a child in order to have 'thick skin', not show that I'm bothered (which equated to strength), and ignore the negatives to move forward in life. I've since learned through therapy and self-reflection that things don't go away by looking the other way. Embracing it all and having the courage to process the toughest moments has been monumental in my growth as both a person and an athlete.
We need to normalize the struggles in sport in order to take the pressures off living up to unrealistic standards. LFG needs to be a precursor to Let'sFuckin'Get our shit sorted so we can run our best race and be our best selves. At the end of the day you can't Goooo anywhere if you're at a standstill.
Reflect, Embrace, Move Forward.
The NYRR Bronx 10Miler Recap:
I like to sit a while with the lessons of bigger races before diving deep into them.
Even with my goal race done, the bigger picture of the events leading up became even more clear.
This race was one that served 3 purposes. Practice, exploration and learnings. The details of the last part wouldn't be apparent until after the race.
Practicing: Pacing strategy, a continuous challenging effort, and testing the race-day shoes.
Exploring: A place I've never been and going out of my own comfort zone when traveling solo.
Learning: The unknown variable this time was seeing how my body would cope when the wheels would fall off.
Lack of sleep/dehydration due to hotel issues, low recovery from previous workouts, and overall strain from traveling were factors that made going into this race more of a challenge.
My warmup consisted of running from the hotel to the subway wondering if I took the right train. Luckily there was enough people who don't adhere to the unspoken rule of not wearing swag shirts to the race.
I had no idea how big these NYRR races got until I saw coral M and a sea of 15k people literally going around the block.
As the gun went off, I got into a groove and hit my paces until the 5th km. Suddenly an all too familiar jolt in my lower legs sent me back to the dehydration station of the "H'Ottawa" half at 18k. This time I'm only 1/3 of the way into the race. Walking 11km to the finish or a DNF was not an option so I dug deep to figure a way out.
My former-physio days gave me enough knowledge to utilize other muscle groups to push me forward and take the pressure off the cramping areas. At 8k, everything levelled out but the damage was done. I had the cardio, but the body was toast.
The main focus now was to try and keep up with the 1h30m pacer.
In the end, I finished 5mins slower than I wanted, but what I lost in time, I gained in confidence.
I now had tools at my disposal if the wheels came off and that's worth more than achieving my goals with no lessons learned.
I knew if I could do this at my worst, all I would have to do is be at my best and race day goals should be achieved... right?
#medalmonday
One of the best ways to explore a city is to run its streets.
When I was in NYC last month, I debated not doing a shakeout run through midtown 'cause my energy levels were low and my training readiness was indicating that I needed more time to recover before the Bronx 10 miler the following day.
I ran anyways.
I knew that the 10 miles is not a short distance that I can just take lightly but also I knew it wasn't my goal race. It was an event I signed up for because I was in the city anyways for work. No matter what, I could still learn something about my race strategy as well as myself so long as I was in any condition to run - and I was.. barely.
In the end, I'm glad I did. Even though I've passed by these landmarks before, there's always something new to explore at around any corner and sometimes there's new shoes to try on that aren't available locally yet.
As much as I've allocated my Hoka CarbonX2 to be my overkill walk-around shoe, it could still carry me around the city if needed. It also took a lot of restraint to not purchase the Asics Metaspeed Edge+ but the US Conversion combined with my super-full suitcase made the decision a bit easier.
It's too bad that that shoe came so late into the Canadian market (well after the Endorphin Pro 3) 'cause that may have been my shoe for the half. Owning both the EndoPro3 and the Metaspeed Edge+ might be a bit of overlap and there wouldn't have been enough time to acclimate to the shoe for the race.
Running away from an opportunity to be one of the first to run in the Edge+ in Canada was tough, but the sights and sounds of the hustle and bustle of Midtown made up for it and filled the heart with run-exploration joy.
If only joy could be converted into usable race energy, I'd be set.
Guess pizza will have to do the trick🍕
A continuous tempo run to compliment the training with a tune-up was just what I needed today.
Went in using PacePro as a test to see if I could stick a sub 5 pace structure. Felt in control the entire time and ended with gas in the tank for a kick in the end.
The intention wasn't a PB but to bring the fitness up and go into the Bronx 10 Miler next Sunday with a bit of confidence.
Gun time: 49:48 🔫🏁
Shoutout to Alex and Elaina for the company and keeping me accountable throughout, great vibes all around!
Thanks to Remy for the bib. Ran at a pace I figured what you'd easily do on sick day in your honour 😁
EndorphinPro3s were just impressive from start to finish. Handled all the paces, disappeared on foot, and a definite contender for the Bronx and TWHM
RC EliteV2 Review: After 175k
If you're looking into the RC Elite V2 'cause of all the reviews talking about its plush features then let's dive into that a bit deeper.
Impact protection, comfortable ride, and flexible midsoles are great but if you're a mid-foot striker, have pronation issues, and training for long-distance races, you may want to re-evaluate how you use this shoe to get the most out of it.
Initially, I thought this would be my half or even marathon shoe, perhaps a long run trainer but I soon found out that wasn't the best use case for me.
Upper: Wide-foot friendly, TTS, heel support, breathable, and doesn't hold water when wet. My only gripe is that the tongue is short, thin, and not gusseted but had no issues with it. Lace bite wasn't noticeable but the laces could've been longer. The lockdown is excellent, esp with a runner's knot.
Midsole: High stack and plush midsole causes a bit of pronation if not on my toes. Propulsion is the most efficient when my stride is aggressive ( 5-10k race range). The main issue is with the rocker, or lack thereof. The plush foam negates the rolling sensation to push you forward when your form breaks down in longer runs. Having to pound the pavement to get the energy return is difficult when fatigue sets in.
Uses: I used this for the 8k Spring Run-Off and found it perfect for the course. The flexible upper allowed unrestricted movement when climbing and excellent cushion when crashing on the downhills. Also ran the Ottawa 10k at a moderate pace and found that it saved my feet for the 21k the next day. During longer training runs up to 15k, fatigue set in when not loading the carbon. My calves and ankles were a bit sore from the medial collapse caused by mid-foot striking at those paces.
Durability: the rubber is still going strong after 175k with high friction areas showing wear. The foam still feels just as fresh as my first run in them.
Conclusion: I still think this is a fantastic shoe with a fun ride and impact protection to keep your legs fresh for the next run but only when used sparingly and on shorter distances.
📟 Tempo/Mid-Distance Racer
📐8mm drop (39-31mm)
⚖️ 215g M8.5
🧽 Fuelcell/Carbon
Nice, fun, sustained tempo run. First run of this kind since the calf went out 4 weeks ago and pleased to feel like I'm back on the mend.
Started with feeling out the first km in the back of the pack, and then deciding in the 2nd km that I'm going to try and sustain a sub-5 pace at a tough effort.
Despite feeling some residual soreness from workouts I prob shouldn't have done if I knew I'd be racing more than 2 days prior (and the strength session today), I felt pretty strong still.
In the end, I ran a pretty even split throughout, had a finishing kick, and felt like I was in control of my pace the entire time which was very satisfying.
The best part was just having that freeing feeling of simply having fun at races again.
Special thanks to all the friendly faces cheering on the course! I wasn't dying so I actually was able to make out who was who :)
Gun time: 29:42
Shoe choice: Asics MetaSpeedEdge
Went with this shoe as it's the most stable of all my racers and is a good candidate for a sub-5 effort. Capable of doing my 10k PB pace, I think I'd go for something with a bit more propulsion and foam underfoot for 5k-ish efforts that push me more on my toes to stride vs the quick cadence turnover that this shoe promotes.
Pride Run Recap
TLDR: PB attained but achievement felt empty.
The mind is a powerful thing.
About 3km in something clicked. Something that's never really happened to me before in a race. I suddenly lost interest. I was bored.
But not because of any aspect of the race itself.
Usually, the roar of the crowd, the rush of adrenaline, and the knowledge that all your training comes down to this moment would be enough to put your brain into set it and forget it mode... not this time.
**I haven't spoken much about this due to the overwhelming shame I felt about my brain being 'broken' but I was diagnosed in my mid-30s with ADHD. I didn't know what that meant at the time and to this day I'm still learning new aspects about it. Hitting me during a race, where dopamine is plenty, was definitely a new experience.
As I looked down at my watch it indicated I was behind my "A goal" pace but on par with my PB. Suddenly part of my brain said, "that's good enough". Even with familiar faces on the course cheering and knowing that the training was reserved for this moment, I had no drive, desire, or motivation to push.
It's not that I wasn't physically able. According to my HR data, I've run harder before. My legs were tired but weren't at failure. The problem was that my brain didn't have the extra gear to shift into.
I was only fixated on becoming better than my former self yet uninterested in exploring the full potential of my future self.
Looking back, this sense of self-preservation was a wise decision. With heat being a dangerous variable and the knowledge that this race only had 3-weeks of training which was added-on to a long-distance training block, there are merits to erring on the safe side.
I didn't want to risk undoing the training I put into getting to this point just to get a number that would eventually be a faded placeholder in an ongoing timeline. I had to remind myself that the main focus was to compound my training into getting to a new level of personal fitness. One that would be uninterrupted by sickness or injury which is more discouraging.
In the end, I achieved a PR but it felt empty.
Cont...⤵️
@priderunto X @hoka :
This collaboration was one I initially didn't think I could do.
Last year I needed to take a break from pro content creation for my own mental health. The inability to say no to projects and the consistent need to stay busy was something I hadn't realized was contributing to my burnout and decline.
When approached with the opportunity to create a video series showcasing runners, I was immediately reminded of the project last fall that went sideways and the toll it took on me. Of course, I was hesitant. I told myself money and big brands wouldn't be enough to dictate my decisions.
That was until I read the stories I would be sharing.
Learning of the individual tales of overcoming mental/physical adversity, struggles to conform to societal norms, and redefining one's identity while navigating through the 2SLGBTQ+ space was nothing short of inspiring. Suddenly this was beyond me. The obligation to share these stories was something I no longer saw as energy-draining but absolutely empowering.
I was fortunate that the project was led/produced by @gabrieljarquin who was sensitive to my mental health and the needs of the subjects. Backed by the encouragement of @lussier_alexis of @hoka and Chelsea from Trevor//Peter, the ability to transform this concept through to completion started to become a reality.
With tight deadlines/schedules, working around weather, and shaking off the creative rust while balancing my own training, this project was definitely a challenge.
I kept telling myself that I'm a photographer first, a videographer 2nd (perhaps 3rd). But I realized that I'm a storyteller, a creator, and an artist above all. Whatever medium I use to express is the only variable.
In the end, it came together. On top of that, I had the pleasure to meet many inspiring people, play with all the doges, and spend time creating in a way that I didn't think I would again.
Swipe through to see the widescreen versions showcasing Sara @nm8trx , Theodora @hotdragontea , Juno @angelblotters and the accompanying portraits from the series. To view in higher res, click the link in my bio!
Thank you to all who participated in this project, truly.
