20 Tips for Overnight Long Distance Relays

A few lessons learned from the Kentucky Bourbon Chase  – 200 miles with 9 runners and the PeaktoBrew -236 miles with 12 runners. Both events are long distance relay races which you can take seriously or not so seriously. Both races were independent when we ran them. The Kentucky Bourbon Chase is now part ofContinue reading “20 Tips for Overnight Long Distance Relays”

Nutrition on the Run

Some very basic nutrition advice for runners. General Nutrition Guidelines First and foremost like everyone you need to start with eating a healthy balanced diet. Canada’s Food Guide has some good basic information for healthy everyday eating habits. Runners who don’t want to lose weight may need more calories but unless you are training regularlyContinue reading “Nutrition on the Run”

Tips for Running Virtual Races and Challenges

Running for the love of running is fun but it’s nice to set a goal and test it once in a while. Until we get back to in-person racing a virtual race is a good option. Here are some suggestions about how to get the most out of your virtual race experience. Choose your EventContinue reading “Tips for Running Virtual Races and Challenges”

Winter Traction Aids 101

Running outside in Ottawa in the winter can have it’s challenges and traction is definitely one of them. Here are some recommendations based on personal experience. There are other brands available in most of these styles. The brands listed below are the ones that I have actually tried. Regular Yaktrax and Yaktrax Pro Don’t buyContinue reading “Winter Traction Aids 101”

Snowshoe Running Basics

Slogging through the snowy streets of Ottawa over the winter can be a challenge. Wet feet, snowbanks in the middle of the sidewalk because they get cleared last, and the really cold days when your eyelids freeze together. A little cross training goes a long way to break things up. A few years ago, IContinue reading “Snowshoe Running Basics”

Tips for Outdoor Winter Running

Thinking about running outdoors this winter? Here is some basic advice to help you stay as warm and comfortable as possible. What to wear? Layers, layers, layers… several thin layers are better than one thick one. NO COTTON – cotton clothing absorbs sweat so you get cold and damp from the inside out. High tech synthetic and merinoContinue reading “Tips for Outdoor Winter Running”

Never Run a 10K in a Hazmat Suit. The Life and Times of a 60 Minute Pace Bunny.

It all started quite innocently. I  volunteered to be a pace bunny for Ottawa Race Weekend and when I discovered that I had to wear a shirt that was too big and a hat with ears on it, I decided If I had to look silly why not look really silly. I went to WalmartContinue reading “Never Run a 10K in a Hazmat Suit. The Life and Times of a 60 Minute Pace Bunny.”