iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foods – Robin McIntyre, Ottawa, ON
iRun because it’s fun when it’s done – Sue Matte, Ontario
iRun to prove to myself I can – Lesley McGougan, Brampton, ON
iRun because I can and I’m grateful – Terry SanCartier, Gatineau, QC
iRun therefore I am – Duncan Walsh, Nottingham, UK
iRun because it's better than almost everything else – Nathan Carey, Ontario
iRun because I like to be healthy – Melanie Oickle, New Brunswick
iRun so I don’t say never ever again – Linda Klaric, Manitoba
iRun because food tastes better afterwards – Patrick Houston, Alberta
iRun for the individual pursuit – Robert Pelletier, New Brunswick
iRun whenever I feel the need to escape – Iona Hillis, Ontario
iRun because it makes me feel powerful – Carlene Paquette, Carp, ON
iRun so that I can live longer and stronger – Derek MacPhail, Ontario
iRun for the cool t-shirts! – Pina Bevilacqua, Ontario
iRun because I love the sense of accomplishment – Amber Moase, Nova Scotia
iRun because I cannot say no to a second slice of chocolate cake – Emily Shandruk, Vancouver, BC
iRun all the livelong day – Pierre Saint-Laurent, Québec
iRun to eat more, especially sweet potatoe fries – Joanna Skomra, Ontario
iRun because of the peace and strength it brings me – Michelle Jordan, Ottawa, ON
iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because iLoves my man – Beverly Huang, Alberta
iRun because I never thought I would be able to – Gary Morris, Winnipeg, MB
iRun for me! – Judi Wearing, Saskatchewan
iRun because it’s in me – Michael Foley, Stittsville, ON
iRun because all the ladies are chasing my sexy runner’s body – Chris Baker, Etobicoke, ON
iRun for the moment when both feet are off the ground – Catherine Anderson, British Columbia
iRun because I want to be a role model for our six kids – Catherine Empey, British Columbia
iRun because I can’t dance – Mario Javier, Ontario
iRun because walking is too slow – Barry Knapp, Ontario
iRun because it gets my husband out there – Tricia LaLonde, Alberta
iRun to maintain a strong physical and mental state – Tammy Rainville, Ontario
iRun because I’ve lost 80 lbs and running has become fun – Cheryl Kelly, Ontario
iRun for overall wellbeing – Trish McCourt, Halifax, NS
iRun to unleash my inner athlete – Adelle Densham, Avonmore, ON
iRun to satisfy the irresistible urge – Tim Nixon, British Columbia
iRun for health, i Run for life – Pat Cheung, British Columbia
iRun because otherwise I’m grumpy – Alexandre Charest, Quebec
iRun because there is no finish line – Claire Kilgour, Ontario
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun because I learn more about who I am with every km – Steph Mansell, Quebec
iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun to prove to them that iCan – Catherine Smith, Manitoba
iRun because it gives me freedom to relax my brain – Marie-Claude Gregoire, Nova Scotia
iRun for my heart, so it runs for me! – Cathy Brzoza, British Columbia
iRun and run, and run, and run, and nobody can stop me – Andrei Lucaciu, Ontario
iRun because i love to – Mirella Petriello, Ontario
iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun because it’s like flying, only lower – Glenn Johnson, Ontario
iRun to challenge myself, physically and mentally – Kathleen Keenan, Brampton, ON
iRun because I love the solitude – Janene Tailleur, British Columbia
iRun because it’s a great way to see the world – Sherry Mahoney, British Columbia
iRun because endorphins are free – Cassandra Chouinard, Ontario
iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun because iEat – Sherry Maligaspe, British Columbia
iRun because not everyone can – Olivia Harvey, New Brunswick
iRun because people around me inspire me – Pina Bevilacqua, Caledon, ON
iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishment – Helen Kolodziejzyk, Calgary, AB
iRun for the challenge and to remember to fully live – Pascale Synnott, Québec
iRun because when I run I feel most alive – Meghan Lynch, Ottawa, ON
iRun because it makes me whole – Denis Ladouceur, Quebec
iRun but not enough – Michael Shaw, New Westminister, BC
iRun because it sure beats the bus – Robin Robbins, Alberta
iRun because it gives my day a boost of energy – Sara Campbell, Nova Scotia
iRun to stay ahead of the weight gain – Myra Abstreiter, Alberta
iRun because the wall is meant to be broken – Jonathan Bird, Ontario
iRun because it helps me see things more clearly – Jennifer Pitts, Ontario
iRun because I want to qualify for Boston and raise money for charities near and dear to my heart – Christine Gracel, Calgary, AB
iRun because it makes me a better person, a better wife, a better mother and a better friend – Nathalie Joncas-Caissie, St-Antoine, NB
iRun at 50 years old because at 43 I couldn't – Peter Cicalo, Ontario
iRun because running is like breathing to – Stephanie McEvoy, Ontario
iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun because I want to live to be 100! – Colette DeJean, Ontario
iRun because it's cheaper than therapy – Leah Boulter, Alberta
iRun for relaxation and to motivate my two sons – Keith Bradbury, Newfoundland
iRun to my happy place and some days it’s very – Doreen May, Alberta
iRun to feel great – Kathryn Rachar, Saskatchewan
iRun away from the abyss – Charlene Thomas, Ontario
iRun to get to know myself, my strength and my spirit – Lisa Groulx, Ontario
iRun because it has saved my life – John Marshall, Alberta
iRun because it makes me feel powerful – Sarah Kallaghan, Alberta
iRun to eat – Maureen Tritscher, Alberta
iRun because pecan pie, french fries and beer are chasing me – Teresa Sterling, Ottawa , ON
iRun at 50 years old because at 43 I couldn’t – Peter Cicalo, Ontario
iRun to kickstart my day – Sharon Strueby, Saskatchewan
iRun for the fresh air and adrenalin – Charlyn McGregor, Saskatchewan
iRun to inspire my children! – Wendy Bowen, Manitoba
iRun because it reminds me of how strong I can be – Monique Lavoie, Ontario
iRun to inspire my kids to try – Glen Johnston, Nunavut
iRun so my daughters know that they can, too – Shelley Kirkpatrick, New Brunswick
iRun for the challenge to go faster and farther – Steven Matejka, Alberta
iRun to challenge my perceived limitations – Cassandra Williams, Ontario
iRun to correct years of sedentary living! – Mike Scott, Ontario
iRun because iEat – Sherry Maligaspe, British Columbia
iRun because I like buying running clothes – Pamela Blaikie, Ontario
iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because it's a great stress release – Brooke McKenzie, Yukon
iRun see where my feet will take me today – Megan Dolinskas, New York
iRun because I live – Georges Schneller, Laval, QC
iRun to stay fit and release those running endorphins – Liliana Plava, Calgary, AB
iRun because somebody once told me I couldn't – Heidi Abbey-Der, Saskatchewan
iRun because I get foot rubs afterward – Kate Howerton, British Columbia
iRun because couch potatoes die young – Cathy Andrew, Ontario
iRun because I need it to soothe the soul, keep me in shape and for overall wellbeing – Beth Neil, Lombardy, ON
iRun to someday win the race – Lindy Dunlop, Yukon
iRun because it’s better than almost everything else – Nathan Carey, Ontario
iRun slowly! – Jason Hoffman, Manitoba
iRun away from the negative and towards the positive – Teri Lepard, Alberta
iRun because it is my tonic and my salvation – Georgia Ioannou, British Columbia
iRun because it reminds me that I am capable of so much more than I have done – James Sauve, Ottawa, ON
iRun because my heart tells me to – William Martin, Manitoba
iRun because it’s cheaper than therapy – Leah Boulter, Alberta
iRun to be free and enjoy our beautiful country – Cheryl Carter, Clearwater , BC
iRun to challenge my mind, body and soul – Sonia Mendes, Ontario
iRun for me – Kiza Francis, Ottawa,ON
iRun slowly! – Jason Hoffman, Manitoba
iRun so I can eat ice cream – Sandy Bolan, Ontario
iRun because I am not as clumsy I thought I was – Hanna Baer, Quebec
iRun because somebody once told me I couldn’t – Heidi Abbey-Der, Saskatchewan
 
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June 2012 Back to Table of Contents The importance of recoveryHow slowing down gets you ahead“Oh, sorry, I was just napping.”
All kinds of Canadians, including runners, are guilty of not getting enough sleep and recovery time. Between family, work, friends, and training, most people have pretty busy lives. Fitting everything in properly is sometimes quite a challenge, if not impossible. Fear not, iRunNation, I’m here to help.
I think we can all agree there is only so much energy to go around, and though we may think we can, we cannot do everything on that finite quantity of energy for long. Eventually, something has to give and it is usually quality in one of the facets of your life, or a body part. I see people not giving themselves any leeway in terms of training versus work/life balance. Burning the candle from both ends and in the middle will eventually result in burn-out. Just like in training and everything in life, quality is a key factor to success, and recovery is no different. An easy 30 minute or hour run, gardening, yoga or a bike ride may be relaxing, but should not always be counted as recovery. Sometimes you just have to stop and do nothing for a day or two. It is important to remember that the improvements from training happen during the recovery, not the actual workout. If proper volumes and quality of recovery are not built into the plan, then the improvements won’t follow as well as they should. Often, as adrenaline junkies, we don’t want to take a day off training so we do an easy workout, but that’s not always the best choice. Sometimes we need more than a few easy workouts or a day off to re-charge. Be sure to take those days. If you don’t take them by choice, eventually, it will be by force. Most of the clues that you are in need of more recovery are the same ones that indicate over-training, which are not necessarily the same thing. They include poor sleep, crankiness, feeling uninspired to get that workout done, feeling lethargic , finding yourself out of breath early in a workout at low intensity (feels like you oly have 1/4 of a lung), experiencing the inability to push hard or experiencing reduced performances even when you are pushing as hard as possible. How can over training and insufficient sleep not be the same thing? Well, actual training volume may be just fine. Actual work hours, family life hours and social time may also be fine. It is only when you add these elements together that they add up to too much. Priority must be given to the things you do in your life and the lowest on the list has to sacrifice some time. It’s probably not a good idea to give up the family time. The best remedy for this type of ailment is more rest and that starts with more sleep, not a light workout. Many experts suggest we are chronically short on sleep. I believe people are pushing themselves too hard in all facets of life these days. Those same experts agree there is no magic number because everyone is different, but The Mayo Clinic suggests a good starting point is 7-9 hours per night of generally undisturbed basal sleep. That means the sleep that follows a hard evening workout with legs twitching does not count as quality recovery, much. Ironically, those same experts also seem to agree that too much sleep is not very good for you either — the body just gets lethargic instead of more rested. Training guidelines can get so confusing sometimes — do this, don’t do that. The old saying “everything in moderation” is, once again, a great suggestion for sleep hours. I’m going with 7-9 hours on a regular basis as my number. Another common saying among coaches is “better to be 10% under-trained and rested than 1% over-trained (or tired).” Yet another is “when in doubt, rest” when referring to one being on the cusp of sickness and the choice to do the workout or not. For the record, I do not sleep that much. I make the mistakes so you don’t have to. I also do not have a very stressful life, which allows me a great deal of down time to count as recovery, but not sleep. I know, I know: you’re thinking “what a great guy! He sacrifices himself on our behalf all the time and then writes about it.” No need to thank me, but you’re welcome. Oh, and one last thing: the body works on a two day sleep cycle, so when it comes to a good night’s sleep before a race, it is two days out that matters the most. The night before still matters, but two nights out should be your key night for catching as many zzzzzzzzzzzzzz’s as possible. So, it is with that thought that I wish you all a good night’s sleep. |
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