athletes · fitness · running

Catherine’s ready to watch Monday’s Boston Marathon, with coffee and kleenex

Tomorrow, Monday April 20th, is the 130th Boston Marathon. It’s a special day in Boston, roughly coinciding with Patriots’ Day, commemorating the first battles of the American Revolution in Lexington and Concord, MA. We also celebrate the rides of Paul Revere, William Dawes, and Samuel Prescott from Boston to Concord (although Revere was apprehended by the British). Reenactors on horseback retrace the rides on Patriot’s Day and there are parades and reenactments of revolutionary things.

In fact, on one Patriots’ day, while I was cycling with a friend in Lexington, MA, we saw a lot of people on the side of the road. I said to her, “I think there’s a parade happening here.” She disagreed until we spotted a guy in Colonial garb clip-clopping down Mass Ave in our direction. We prudently and expeditiously pulled over to the sidewalk to join the rest of the onlookers.

These reenactors aren’t in Lexington, but the one on the left is riding down Mass Ave. in Arlington. The three riders on the right are playing Prescott, Revere and Dawes. It’s fun to watch them and the rest of the colonial pageantry.

But the main reason why there’s a bank holiday Monday in Boston is the Boston Marathon. Tens of thousands of runners, their friends and family and marathon fans flood Boston, roads are closed for the race, and much of the city stops what it’s doing to watch the wonder of the 26.2 mile (42.1Km) event.

I admit that I rarely head to the course to view the marathon in person, but I always watch it on TV. With coffee, maybe pancakes or an omelette and toast, I make sure I’m in place for the start (Men’s and Women’s Wheelchair and Handcycle at 9:06 am and 9:09am, 9:37am for the Elite men, 9:47am for the Elite women), and then do house chores with it going in the background. The Wheelchair Elites finish starting around 10:30am, The Elite men cross the finish line starting around 11:45, and the Elite women winner will cross the line by 12:10 or earlier.

It’s that women’s finish that always makes my heart swell and my eyes water. Every time.

I don’t follow professional marathon racing, so I don’t know much about the women runners prior to listening to the color commentators that morning. And I am not nor have I ever been a runner myself. But as they hit the 20-mile and head up Heartbreak Hill in Newton, I am glued to the screen. Watching their form, their speed, their demeanor– it just gets to me. In the best possible way. I’m cheering them, worrying about them, feeling sympathy for those running out of gas on the course, and anxiously awaiting the last push to the finish line on Boylston Street.

Sometimes it’s a tight race to the end. Other times someone has pulled out ahead and is the clear winner coming out of the Kenmore Square tunnel at mile 25. Either way, I’m on the edge of my seat on the sofa.

When the women are in sight of the finish line tape, I always get choked up. Happiness, pride, inspiration (in a good way), relief– I have all the feelings. Every time.

I love watching the women run and finish the Boston marathon. Their race reminds me of how hard they have worked to get a spot in the marathon (women weren’t officially allowed to enter until 1972, although two women ran and finished in 1966 and 1967) and how hard they have worked to make their way as professional athletes.

Readers, do you have a special women’s athletic event that you follow, that makes you all teary-eyed and proud? I’d love to hear from you. In the meantime, I’m getting my Marathon Monday breakfast all ready…

cycling · fitness

Sam gets her glow ride on,  #30DaysOfBiking

The word 'love' illuminated in light against a dark background.

It’s been a wet week for #30DaysOfBiking and also a very busy week at work, and so I missed a bunch of days.

And on our way into personal training at Movati, Sarah and I spotted this sign below. A very cheerful woman at the front desk saw us looking at it and said, hey I’m teaching the Glow ride on Saturday. You should come. It’ll be fun.

So that’s where I was this morning. (Sarah was off helping to put in the docks at the Guelph Community Boating Club. That’s a different kind of workout that involves waders.)

How was the Glow Ride? I liked the aesthetics–dark with glow sticks. The instructor was friendly and helpful. I love that they offer earplugs if you’re concerned about the loud music. I didn’t take them, but I liked that they were on offer.

Movati has new bikes which display all the things: power, cadence, speed, and distance. They’re easy to adjust for seat height. As usual, I hate all the dancing around on the bike. I’m also not a fan of upper-body exercises on the bike with tiny weights. But there was lots of the stuff I do like, climbing and sprinting. I didn’t have any bad effects with my hiatal hernia but I made sure to eat a few hours before the class, not right before. I also didn’t do anything too intense. See here for why.

Anyway, it’s a very rainy weekend and we’re back to chores and weekday work stuff that’s spilled over, way over, into the weekend. But it felt good to get some movement in.

A whiteboard schedule outlining 'Ride Month' events, including themed rides and team teachings, with dates and times for various classes such as 'Top Chart Countdown', 'Pitbull', and 'Remix Ride'.
Sat with Nat

Nat gets by with a little help from her friends

Last Saturday morning I got a text from Cate, fellow blogger and extraordinary human, shortly after my post was published.

“One more resource is your friends and the ppl who think you are awesome — I send you a huge hug”

And I have to say, I’m blessed with a spectacular group of friends. From queer community to fitness bloggers to colleagues…I get so much love and encouragement. I have people I can ugly cry with.

My beloved and I often talk about the importance of social connection and a sense of belonging, especially as it relates to wellbeing.

Keeping social connections is highly gendered. This oldie but a goodie article from the New York Times explores the uneven burden but also the well being gains for women.

https://www.nytimes.com/2024/05/08/well/family/kinkeeping-families.html

People expect that I, as a cisgendered woman, will seek out and maintain connections. Michel, as a cisgendered man, is seen as odd, even creepy. It’s weird.

We have shared friends and family. We also have our individual pursuits and friends. I enjoy his friends and he mine.

So yes Cate, you are a part of my strategy for coping and celebrating.

And if you are reading this thinking you haven’t heard from a friend for a while reach out and offer a hug, a hike or a heckin’ good time.

It will make all the difference to you both.

Some friends hanging out enjoying a sunset overlooking water.
fitness

What we found instead

The world is about to get a new novel from my friend and coach Heidi Reimer, called What we Found Instead.

Long time readers of this blog will know that the biggest joy of the last year for me has been fully embracing my creative writing self — and finding an amazing learning space, writing coach and community of writing women I meet with almost every day to co-write for a while. And I’m so thrilled that Heidi, the coach who has taught me so much, is launching her second novel.

Sam and I were talking about why telling stories about writing belongs on a fitness blog. “It’s the same process,” she said. We need goals, intentional plans, persistence, discipline, community — and celebrating our accomplishments.

I asked Heidi if her characters do anything fitness-y as well. “They do go swimming! And canoeing. Albeit a bit badly.”

That sounds like us.

Preorder it from Penguin Random House Here: https://www.penguinrandomhouse.ca/books/696555/what-we-found-instead-by-heidi-reimer/9781039002210

And follow Heidi on substack here: https://heidireimer.substack.com/p/at-lastthe-cover-reveal

I have had a lot of amazing mentors and friend-guides in my life, and she is at the top. I feel so happy you all can get to experience her too.

Fieldpoppy is Cate Creede-Desmarais, who would like to be canoeing and swimming right now instead of packing to move to Nova Scotia.

fitness · research · Science

Research roundup: blurbs on new bits of possible knowledge about fitness

Hi readers– starting this month, I’ll be posting a research roundup– a selection of information about new studies out that may be of interest to us (or not), of relevance to us (or not), and whether we should pay attention to them (or not).

Usually I’ll be posting on the third Wednesday of the month, but this is a special Friday edition. Woo-hoo! So here goes…

We get this message from time to time, but luckily for us (well, me, at least), science is still saying that:

Messaging saying "thick thighs save lives". Yay!
Messaging saying “thick thighs actually do save lives”. Yay!

So what could this mean, exactly? Here’s some info from the HumeHealth Instagram post:

Large population studies have consistently found that lower-body strength is one of the strongest predictors of mortality ever identified in human health research.

And the relationship holds even when researchers control for:
• age
• body weight
• cardiovascular fitness
• physical activity

In other words: strength itself matters

We know that there are lots of simpler tests and functions that can serve as proxies for more complicated physiological tests and body functions; lower-body strength seems to be one of those.

We hear debates about intensity vs volume in exercise, and some recent reseearch suggests that intensity has more impact than volume. This 2026 article says so, in fact.

But, consistency matters, too. At least in resistance training, says this guy (who seems really happy, maybe because he got on the news?)

This is Stuart Phillips, who is psyched to tell you the results of his research study.
This is Stuart Phillips, who is super-stoked to tell you the results of his research study.

“The best resistance training program is the one you’ll actually stick with,” says Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand. “Training all major muscle groups at least twice a week matters far more than chasing the idea of a ‘perfect’ or complex training plan. Whether it’s barbells, bands, or bodyweight, consistency and effort drive results.”

We already sort-of-knew that science believes that exercise helps our brains in a bunch of ways– maybe it helps stave off cognitive decline, boost memory and reasoning, and loads of other things. You can read a CDC overview about brain benefits of exercise if you want a deeper dive.

But what about the other way around?

Which way does the causal arrow go? Maybe both ways! Thanks Ian Taylor of Unsplash for the pic.
Which way does the causal arrow go? Maybe both ways! Thanks Ian Taylor of Unsplash for the pic.

In a recently published study, researchers found a connection between a group of neurons in the hypothalamus and capacity for boosting physical endurance in workouts over time.

IN MICE.

What? Well, here are some of the details:

[Researchers] worked with mice that underwent a rigorous exercise training program. They ran five days a week on a [teeny] tiny treadmill, with a single weekly long run that increased in speed. This training significantly raised their endurance, which peaked about three weeks into the program.

The researchers found that some SF1-producing neurons had an uptick in activity. As the training program continued, these neurons became increasingly active, seemingly forming a kind of “memory” of past exercise.

When these neurons were blocked from firing in mice after their exercise programs, their endurance capacity did not rise. Taking the opposite tack, artificially increasing the firing of SF1-producing neurons after their exercise programs led to continued endurance improvement even at the three-week mark, when it typically plateaued in mice with normal SF1-neuron firing rates.

Apparently the brain does something. And the brain stuff happens as the mouse is on the teeny-tiny treadmill. That’s all I got.

All this is very well and good, BUT: is anyone actually lacing up the sneaks and getting out there? Turns out, yes.

A CDC report released April 7 finds that nearly half of all US adults get the recommended level of physical activity. Here are some details:

  • In 2024, 47.2% of adults age 18 and older met the federal guidelines for aerobic physical activity, with men being more likely to meet the guidelines (52.3%) than women (42.4%).
  • The prevalence of meeting the federal guidelines for aerobic physical activity increased with increasing education level.
  • Adults living in the West were more likely to meet the federal guidelines for aerobic physical activity compared with those in other regions.
  • Aerobic physical activity was higher among adults without disabilities (49.8%), those with healthy weight (54.8%), and those with excellent or very good health (57.8%).

This is good news, as it shows an uptick in levels of physical activity, which (as we know) is good for a lot of things. Now, the fact that prevalence was lower among higher-weight folks and adults with disabilities shows (in my view) that we need more programs and more access and fewer structural barriers to physical activity for all of us. Don’t you agree?

A bunch of people playing with ribbons, doing gymmastics in a gym. Looks like fun.
A bunch of people playing with hula hoops, doing gymmastics in a gym. Looks like fun.

That’s it on the blurbs for now. See you all next month. If you have a request for comments or blurbs on any new research you come across, post it on our social media pages or add a comment down below.

fitness · spring

It’s summer! Well, real spring anyway. Here’s seven signs…

How do I know?

Here are seven signs of real spring:

🌞 We did our first weekend bike trip!

🌞 Look, all of a sudden, I’m well over the recommended number of minutes of intense exercise.

🌞 On the not-so-good side of things, it’s tick season. I got my first tick bite of the season. It was a tick on my shoulder at the farm and I discovered it a few days later. Luckily, pharmacists can now dispense antibiotics, and the campus pharmacy is close at hand.

🌞 It’s also skunk season. So far no bad dog-skunk interactions.

🌞 Thunderstorms. Another of Cheddar’s not fave things. The weather is wild and dramatic. Spring storms are here.

🌞 Check out all the things in bloom

🌞 Seasonal allergies. Achoo!

fitness

A New Way to Fight Off Dementia – One Bike Ride at a Time

I recently came across this article comparing the dementia risks for people using different forms of active and passive transit. Cyclists came out on top, with significantly lower rates of various forms of dementia.

Previous studies have found a link between spatial navigational abilities and brain volume, which fits in with what the researchers found here: that cyclists ended up with higher hippocampal volumes.

“It could be the level of physical activity cycling demands that is largely responsible lowering the dementia risk, or having to negotiate routes and directions, or the need to stay alert, or perhaps being more exposed to fresh air.”

The study was careful to note that it was a link, but not necessarily a causal relationship. That makes me happy; I’m always suspicious of studies that aren’t clear about what they don’t know or didn’t examine.

I have written about the positive impacts of dance in fighting off dementia before, and more recent research backs it up. The London Taxi Driver Study researched a much more sedentary population, but one that relies on negotiating routes and directions, and where significantly larger hippocampus was found in study participants.

I’m happy to have another incentive to ride my bike.

Whee! A woman wearing an orange vest and raincoat rides a green bicycle. she has a big smile and one arm is up, as in celebration.
fitness · season transitions · self care

(Almost)-Wordless Wednesday: a spring bouquet and the promise of more

Hi, dear readers! This is the first installment of my spring tulip share from Five Fork Farms, a local and sibling-owned-and-run farm and CSA. This was half of my birthday gift to myself. The other half is their fall dahlia share (which of course I will share with y’all when it comes out).

Nothing says spring to me more than tulips– these are delicate yellow-and-pink parrot tulips on my dining room table.

A simple blue vase with lovely, frilly butter-yellow and pale pink parrot tulips. Ain't nature grand?
A simple blue vase with lovely, frilly butter-yellow and pale pink parrot tulips. Ain’t nature grand? And yes, that’s my robot T shirt hanging on a chair. Well, nature is complex and varied in its beauties, I guess…

There are two promises of more:

  1. I’ll share my weekly spring tulips with all of you– it would be selfish to keep them all to myself.
  2. I’ll share my new monthly regular Research Roundup post this afternoon. Stay tuned…

Happy spring and happy blog reading!

fitness · health · snow · yoga

It’s a bit early for patio yoga but Christine gave it a go anyway.

And it was GREAT!

It was sunny here last Friday so my husband spend a bit of time shoveling snow off of our patio – mostly to have something to do outside.

When it was sunny and spring-ish on Saturday, we wanted to have the patio door open so I dug the screen door out of the shed and had the brilliant idea (if I do say so myself) to drag a few patio chairs out at the same time.

Now it was sunny and relatively warm and we had chairs on the patio so it suddenly felt like our outdoor space was available to us again.

Obviously, my next step was to drag out a mat and do some yoga outdoors.

Did it feel strange to be doing yoga outside with snowshovels in the background? I’ll let you interpret that for yourself.

a selfie of the author with the sun on her face, and two snowshovels in the background
Image description: a selfie of me (a middle-aged white woman with a round face and light brown hair that is pulled back by a cloth band that happens to contain earphones) in a dark pink hoodie with the sun shining on my face, smirking at the fact that I am doing yoga outdoors while there are still necessary snow shovels propped against my house.

Was it weird to be lying on my mat in the sunshine while the grass in my backyard was still mostly covered in snow?

Well, it felt weird enough to take a photo of it at least…

A person's leg and foot in black socks resting on a deck, with bare trees and a blue sky in the background.
Image description: a photo of my legs with the backyard full of snow visible in the background while propping myself up a little as I was lying on my mat on the patio. In the photo, I am lying on the ground with my right leg bent so the knee is toward the sky and the foot is on the ground. My left leg is bent so the outside of my foot is resting on the top of my right knee and my left knee is pointing to the left. You can see my blue yoga mat and part of the patio through the triangle formed by my legs. On my right is our patio mats, and more patio slats and beyond them you can see the railings, a whole bunch of snow, some leafless trees, the blue sky and our faded wooden fence.

But even though it felt kinda weird, it also felt great to be doing that slow, steady, focused movement in the bright sunlight and the fresh air.

Despite the snow, it felt like warm weather and more outdoor fun might be just around the (very long!) corner.

And if you saw this when you opened your eyes after Savasana, you might have believed it, too.

a photo of bare tree branches and blue sky
A photo of my view upwards from my yoga mat. Image description: a photo of bare tree branches with just a hint of growth on them with the bright blue sky in the background.

PS – Thanks to Steve for shoveling off the patio and setting this whole thing in motion.

camping · cycling · fitness

Bikes,  boats, and birds: Riding to and on Canada’s most southern island, #30DaysOfBiking

I’m adding an island to my cycling list! This weekend I rode on Pelee Island.  I joked that since I’m not riding in the United States these days, I needed to seek out the southernmost island in Canada.

I’ve got a bit of a thing about island bike ridesBora Bora was the most exotic. Big Island is the one I ride around most often. And I love riding in Newfoundland. I’ve also biked on Fakarava, an atoll, a special kind of an island.

Why do I like biking on islands? First, there are very few cars on the small islands. Most people get there by ferry and locals appreciate the visitors.  Also, I love riding within sight of the water.

I booked this trip the day Parks Canada opened up reservations for the national parks. I wanted to do an early trip and so searched for “roofed accommodation” as Parks Canada calls it. I reserved an Otentik in Camp Henry in Point Pelee National Park.

It’s a bit early for biking, brrr, and for seasonal migratory birds. But it was sunny and beautiful and not at all crowded. The temperature was 10 in the middle of the day, but it went down to 2 overnight. Most importantly,  no rain.  It was brilliantly sunny all day.

We’re at the time of year when the weather is either sunny and cool,  or warm and wet.  Here’s next week in Guelph. Warm and wet days ahead.

7-day weather forecast for Guelph, Ontario showing rainy days and temperatures ranging from 18°C to 21°C.

What’s an Otentik? They’re platform tents,  kind of like yurts. Lux camping,  but I think not quite glamping. The otentik had lights and heat and sleeping for six. But no bathroom and no water on the site.

They come with BBQs, and food is supposed to be prepared and eaten outside. There’s animal proof food storage locks on each site.  That’s not for bear protection.  Instead, the campground is home to many well-fed happy raccoons.  One kept joining us at our table and looked like he expected his own plate. He wasn’t a scruffy urban raccon. He looked like a plump, happy cartoon raccoon.

Pretty much everyone staying in Camp Henry was up early in the morning with either binoculars,  bikes or both. We had both, but to be clear we’re not birders, though our friend Rob, who visited is a retired mathematician and beginning birder.

We were definitely not Camp Henry’s usual demographic, though. We were very outnumbered by families with small children. That makes sense given that Otentiks sleep 6 with bunk beds. They’re not cheap, the Otentiks. I think we paid about $150/night. My adult kid Mallory was going to join us, but she got a better offer involving handbells in Mississauga. 

It’s 15 km from the campground to the ferry to Pelee Island, about half of it on a gravel trail through the woods, which is about perfect as these things go.  The trail is just hilly and curvy enough to feel exciting without really requiring any technical riding skills. The point is skinny enough that, though we were riding in the woods, we could see the lake almost the entire time.

The ferry to the island is about an hour and a half long. And yes, it serves coffee and sandwiches. We needed both.

The island itself is interesting.  There’s a ferry from Ohio and one from Ontario. There are three bike routes around the island.  The longest is 30 km. We opted for 20 km.

The island’s year-round population is about 230 people, and in summer, more than a thousand. It’s less developed than I thought it would be. The place we had lunch, The Dog & Goat Restaurant, is open year-round, but only on weekends until tourist season.  We enjoyed a patio lunch along with some of the ferry staff.

There’s a school on the island. The internet says that they have two teachers and about nine pupils across all grades.

And when the ferry stops for the winter, and the lake freezes,  as it did this year,  residents rely on daily plane service to get on and off the island.

What else to tell you about biking there? It’s flat. Almost no traffic. Roads are a mix of pavement and gravel, but the pavement is pretty rough. Locals seemed pretty happy to see us.  I think there’s a bike rental shop there in tourist season, but we’re early for that.

Total distance: 50 km (30 km to and from the ferry plus the medium route around the island)

That was likely too much riding for our first outdoor ride of the year (other than bike commuting and Zwifting). There was a lot of soreness and complaining when we were through. Sarah did make excellent BBQ grilled mushroom and spinach risotto for a recovery dinner. Yum!

I used to wonder why people had to work up to 100 km, why a century was a big deal. Back when I was riding regularly with a bike club, we started the season at 60 km, and then the next week 80 and then soon after that 100 km. Easy peasy. Now I don’t have that kind of mileage in the tank, and it’s also harder on the body when you’re not drafting, and you’re riding on gravel trails.

Anyway, I’ll end this rambly post by saying that we want to go back.  Soon! We want to canoe in the marshes and explore the park more purposefully. This trip focused on the island, and next time we’ll focus on the point.