August 22, 2016 by Farrah Berrou - 0 comments

BambiRunsBey42K: Hitting the Half

This is the 3rd installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Let’s start this one off with the Olympic Creed by Pierre de Coubertin: “The most important thing in the Olympic Games is not to win but to take part, just as the most important thing in life is not the triumph but the struggle. The essential thing is not to have conquered, but to have fought well.”

This creed can be applied to our rigorous training since, just this Thursday, the coach said, “for those of you training for the 42, we’re just getting started.” The struggle is making it to and participating in the Beirut Marathon, not crossing the actual finish line. I missed two training sessions because my thigh muscles have been a little stressed and I’m hoping this will subside so I don’t need to take a full-on break now that I’m used to this momentum. But guys, I RAN MORE THAN A HALF-MARATHON YESTERDAY.

Even if Michael Phelps has 23 Olympic medals, the number 23 will forever be Michael Jordan’s. As of week 6, NRC owned 23 for a day, meaning we’ve overcome the half-marathon distance. I only made it to 22 before Coach Mark told me to turn back because I was going to drop but the Bulls legend would be impressed for sure. Then again, he’s a six-time NBA champ so he might just be like, “you alright.” Whatevs Mike.

Arab Ladies Running the Olympics
The first Lebanese woman to participate in the marathon, Chirine Njeim ranked 109 out of 133 with a time of 2:51:08 – less time than it takes me to do a half – AND she became the 28th woman to rep a country in both the Summer and Winter Olympic Games.

Photo Cred: Rick Egan, Salt Lake Tribune

Sarah Attar was the first woman to complete the Olympic marathon for Saudi Arabia in 3:16:11. There were 3 other female athletes from Saudi competing this year.

Photo Cred: Lucas Oleniuk, Getty Images

According to Quartz, “All four women representing the kingdom this year could reach peak athletic level because they were either born in the States or have spent a large portion of their training time abroad. They had to leave the kingdom, where it is difficult for women to access athletic facilities, to earn their wildcard entries.” There is a group called Jeddah Running Collective (JRC) trying to change what it means to be active (and female) in Saudi. Read more about them here.

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Two Weeks of Hills
We did a lot of hills these last 14 days. Two days of climbing hills in Gemmayzeh with a bunch of hills by the ski lifts, let’s just say ’twas the season for inclines. All part of conditioning your body.

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Besides hills, we’ve been sticking to tempo & long distance runs in order to improve our stamina and endurance respectively. The wildcard run was our non-NRC fun beer run on cross training day. Our coach organized an easy route through BCD only to end up tracing the map of Lebanon, followed by beer and chips at Coop d’etat rooftop. It was a reminder that we’re doing this for fun, not for a podium.

20K in Kfardebian vs 23K in Beirut
On a bright and shiny Sunday, we went up to do a 20K at high altitude in the mountains of Kfardebian. The 2000m elevation, dry heat, and uphill track were a different combination than what we’ve come accustomed to during our humid Beirut trainings. Add on the complete lack of toilets or tree foliage to hide behind and, as a female, you’re a little scared to down 6 bottles of water. Please note that I have never experienced penis envy before but men, in such moments, you are lucky that the world can be your bathroom.

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Oddly enough, Kfardebian was easier than the Beirut run for me. Yesterday’s was tough mainly due to lack of hydration and not having the right fuel in my pockets (I brought chocolate instead of nuts, bad move). I did what I could and next week, I’ll get it.

Bambi Stats & Mini Victories
Making it to the 23-1K is still huge for me. Let me flat-out admit that in the midst of every run, I’m not floating on clouds with joy but it is the feeling of accomplishment after completing every session that makes me come back. There were bad-run days in the last two weeks but I’ve never pushed myself beyond the limits that I’ve been overcoming during this process and it’s that question of “how much farther can you go?” that makes me want to keep trying.

Just for Kicks
In all the Rio madness, there was an article on Adweek that talked about how Nike changed Olympics marketing via their ambush marketing at the ’96 Atlanta Olympics. Their effective way of plastering Nike everywhere without being an official sponsor was genius and has changed the way brands can talk about the Olympics ever since. Read all about it here.

Running Will Run Your Life
A lot of fellow runners have been telling me that it’s normal for this commitment to take over your life since so much of what you do (eating, going out for drinks, sleeping patterns) affects your performance. As of now, even Amazon knows I’m a runner after ordering ShoeDog, a Garmin Forerunner, Shalane Flanagan‘s Run Fast Eat Slow cookbook, and a bunch of protein bars. I’m testing products for import but also stocking my pantry with the essentials. Looks like I’m just a sucker for pain. Kidding, but I’ve never felt more badass with this squad behind (or in front of, in my case) me.

August 20, 2016 by Farrah Berrou - 6 Comments

10 Essentials for New Runners

Since I started running late last year, I slowly ended up putting together a drawstring sports bag filled with my running essentials. You can find a lot of these items at any store or pharmacy but I got most of my stuff from Wesley’s Wholesale because I work there. I’ve recommended the products I’ve tested and liked. I’ll admit being the product guinea pig is the funnest part about working in FMCG retail. Bring on the goodies!

…and then run off the calories.

Photo Cred: NRC Pacer, Nour Ghaddar

PRE-RUN

SUNSCREEN
Living in Lebanon means we are blessed with sunshine 7-8 months out of the year, if not more. This means you have to protect that face (and those shoulders, arms, neck, and lips) when out on the road after 6am. The key is to get a sunscreen that is waterproof or made for activity so that it doesn’t irritate your eyes when you sweat. Factor of at least 30.

Bambi Recommends: Kiss My Face Cool Sport Face and Neck SPF 30 + SPF lip balm

LUBRICATION
Stop giggling. There’s a lot of friction that comes with running as a sport and it’s not just between the ground and your shoe soles. You need to apply a thin layer between your skin and your gear to avoid discomfort, chafing, and blisters. Hotspots: top of your toes, sides of your feet, under the sports bra lining, under your phone armband, edges of your shirt, and in between them thighs if you lack a thigh gap. Ain’t no shame, ladies do yo thang. And dudes, you need it (or pasties) on your nipples.

Bambi Recommends: Vaseline, any generic petroleum jelly

DEODORANT
You don’t need to suffocate your friends just because you’re breaking a sweat. We all get funky after a 9K but let’s try to keep it to a minimum. No one wants to smell like wet laundry that was left in the machine for 2 days. Consider it a favor to humanity. You will also feel less self-conscious about your stench when you run into that hot bartender as you charge down the corniche.

Bambi Recommends: Secret Outlast Clear Gel. It leaves no residue, has no frilly flowery scent, and lasts all day.

GEAR
Just get everything absorbent. Absorbent socks, headbands, and clothing that will soak it all up and keep you dry. Shorts with compression lining help avoid chafing, a well-fitted sports bra keep the girls perky, and comfortable running shoes enhance your form.

Bambi Recommends: Nike dri-fit anything and everything. But seriously, don’t even think about wearing regular socks.

SNACKS
Depending on when you’re running, you’ll need to properly fuel beforehand. Morning runs require some carbs like a few tablespoons of nut butter on toast/crackers, dates, or half a banana. Afternoon runs mean you should have a snack a few hours before: dates, applesauce, dark chocolate, or some trail mix.

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Bambi Recommends: Artisana Organics raw pecan butter, Taza Chocolate Coco Bezos Coconut 70% Dark, Cote D’Or 70% Dark, or one stick of the classic dark Unica

SPARE HAIR TIES
These stupid things always snap in the middle of a run and you’re stuck tying a knot in a string that rips out your hair when removed. Keep a spare on your wrist for these moments or you’ll be forced to ask for one from an Olympian with a man bun. Please don’t run with your hair down, life’s not a Pantene commercial.

Bambi Recommends: Goody Ouchless pack of 10. None of that rubber band nonsense.

POST-RUN

DISINFECTANT
You may still suffer from cuts, blisters, or rashes after a run so it’s always good to have alcohol pads & band-aids on hand.

Bambi Recommends: Western Family has a tube of rubbing alcohol wipes and a pack of individually wrapped pads which are portable and do the trick.

SKIN CARE
Sweating, running in the sunshine, blisters. Moisturize with coconut oil. Slather that ooze everywhere. It’s a natural anti-inflammatory, disinfectant, and sunscreen that has a light consistency. It’s not sticky and you can use it on your hair too. Vitamin E skin oil speeds up healing of blisters or rough spots because it prevents water loss in the skin.

Bambi Recommends: Any coconut oil would do but choose one you like based on smell. Some brands make you smell like macarons which is fine if you dig it. I prefer not smelling like La Duree. And JASON Vitamin E 32,000 I.U. Skin Oil.

SNACKS
A small snack after a tough run helps to restore muscles and your low glycogen levels. No need to inhale a bucket of chicken though. You can out-eat any workout with the wrong diet so stick to string cheese, dates, yogurt, a protein bar, or coconut water. These will replenish energy and hydration levels until you have a proper meal.

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Bambi Recommends: Dark Chocolate Nut & Sea Salt Kind Bar

EXTRA CLOTHES
If you’re not hopping into a shower nearby, bring an extra shirt and socks or a pair of flip flops to change into. Air conditioners are a bad mix when you’re walking around in smelly wet clothes. And have a spare bag to put your gross gear in because that stuff is going to be drenched so it’s best to keep it separated from your other belongings. Makes laundry easier too.

See you on the streets!

August 10, 2016 by Farrah Berrou - 0 comments

Nike: Unlimited You

There is a reason that most admen/women want to work for Wieden + Kennedy. Like the Harvard of the Adworld, it is the rejection email that you would pin on your cork board before returning to a brief for a dull local client with little or no budget. For me, I dreamed of working there because of the Nike work they did.

Even pre-NRC, I was fan of the brand, collecting too many sneakers and swoosh emblazoned tanks to count; however, Wieden were able to capture why I loved them, bottling adrenaline into an edit via a consistent empowering message that made you want to go for the gold – whatever that gold was.

The duality in the above’s copy, narrated by the this-is-why-he’s-sexy Oscar Isaac, couldn’t be more on point when it comes to my brain’s dialogue while training. You yoyo between thinking, “A marathon? Who, me?” to “Move, I’m running here, don’t kill my vibe.” The Unlimited You campaign stays true to Nike’s timeless Just do it slogan. It’s about breaking out of the cage you put yourself in, the box that you were assigned to fit into, getting out from under that ceiling that keeps you from rising up to the stars. It’s not about erasing your own limits and lightly brushing away the rubber ashes. It’s about obliterating those limits like they were never there. Every. Single. Time.

The Official Unlimited Manifesto
Everyone has limits right?
A point where you just say
That’s it. Enough. Finito. The End.
But here’s the thing
Limits are only suggestions
And “the end” is just something they put on movies.
Life isn’t about finding your limits
It’s about realizing you have none.
So get up. Get out.
Try something utterly ridiculous.
Practice ’til you’re reported missing.
Challenge the street court king.
Run the length of a river.
Then swim it back.
The only person who can tell you your limits is you
And even then you don’t have to listen.
Just do it.

Goooooooooosebumps.

The campaign also showcases the world’s biggest athletes telling stories about their beginnings and the dedication that goes into the sport they’ve adopted as their calling. There are more shorts like the one above featuring Serena Williams, Mo Farah, Alex Morgan, Ashton Eaton, Allyson Felix, Simone Biles, and others. They’re like confessionals that make these badasses look human.

But it’s not just for the pros. It has spread within the NRC group here too. Our members have shared their own stories about why they joined and what taking up running with the group has done for them. Take a look:

It’s rare to see a brand’s projected image shine through to the people who aren’t sitting in on the conference call when the campaign is being born. Clearly, this idea matches what Nike is selling and doing for its customers since they’re willing to share their own experience & growth via a brand-sponsored club in their city.

Photo Credit: Special Magazine

Our own Chirine Njeim will be competing in the women’s marathon at this Sunday’s Olympic games, being the first woman to represent Lebanon in the marathon distance. Be it in Rio or on the streets of Bey, athletes are discovering their own unlimited source of power, they’re putting it to the test, and they’re just doing it.

August 8, 2016 by Farrah Berrou - 2 Comments

BambiRunsBey42K: One Month Down

This is the 2nd installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Unlimited Future
Like those Olympians competing in Rio, the team and I are discovering our unlimited potential after 4 weeks – that potential that will take us to November but continue on into 2017. This program has become about more than the marathon, it’s rewiring my mindset. It won’t stop in November because there is no end when there are no limits.

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The Warm-Up Threshold
The more I tried to stick to nonstop kilometers of running, the more I realized that it got easier to keep going after the first 3-4K. When you first kick off, your body is still warming up and it isn’t used to extended bouts of exercise. However, if you keep pushing through those horrible 20ish minutes, it regulates itself and suddenly you don’t have that urge to stop anymore because your body’s gone into RUN mode. Mohamad Marhamo, NRC Pacer extraodinaire, says that he feels it around 2K and that this steady feeling will come sooner the more you train. Inshallah.

“Who decided a marathon is 42.2K anyway?”
That was a question a fellow NRCer asked while we were dripping our way through Mar Mikhael. I realized I didn’t know why. OBVIOUSLY, unable to leave a question unanswered, I did some googling. The story is that a Greek messenger named Philippides had to trek 40K to Athens to report the victory over the Persians at the Battle of Marathon. Legend has it, he busted into the assembly, made the announcement (“Nike!”), and dropped dead. How inspiring. Can’t wait to finish & die.

The long distance race was incorporated into the first modern day Olympics in 1896 in Athens. The extra 2K was sprinkled on top in 1908 to accommodate the British royals because Queen Alexandra had the race start at the Windsor Castle lawn and end in front of King Edward VII’s royal box at the Olympic stadium. According to Wiki, “the modern 42.195 km standard distance for the marathon was set by the International Amateur Athletic Federation (IAAF) in May 1921 directly from the length used at the 1908 Summer Olympics in London.” So there you have it, blame the Brits.

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Fun Facts: The world’s oldest annual marathon is the Boston Marathon which started in 1897, one year after the first Olympics. Women didn’t get to participate until 1972 and they didn’t have their own Olympics marathon until 1984 in Los Angeles.

Long Distance Sundays…and Listening to Your Body
Like any physical activity, an important part of training is knowing when your body in trying to tell you something versus your mind. There are days when you need to be okay with not making the mark. I missed a run (because of blisters) and couldn’t finish the long distance because of running shoes that were too small (long distances combined with higher temperatures cause your feet to swell so your shoes need to be 1-1.5 size larger than your usual size) plus cramps in my left shin.

After getting the right sized shoes and letting my blisters heal, I went back out there and finished week 4, including yesterday’s 17K. The runs are important but your body is more so. Now, “3am Vaslin” has become my verb of the year since I slather Vaseline pretty much everywhere pre-run. At this rate, I’m going through one little tub/week.

A Missed Session Doesn’t Equal a Day Off
This program takes up a lot of your evenings but there will be nights when you’re going to have to miss a session for a wedding, a trip to the north, or a Mashrou Leila concert.

That doesn’t mean you’re off the hook for the night. We’ve reached a point where you can’t afford to skip a run so you get homework: doing the run solo when you do have the time.

My last solo run was in Rome but doing 11K under Beirut’s sweltering August sunshine isn’t the same as centro histórico at dawn. We’ve gotten into the habit of sending screenshots of our solo runs to our marathon Whatsapp group so we all know we’re getting it done. Not only does it help to see each one of us is sticking to the program, it also motivates you to drown out the excuses. Your team is running, why aren’t you?

An e-friend of mine shared this short about runners, take a look:

Bambi Stats & Mini Victories
I would have to say that running a 11K tempo run solo and then a 17K two days later would have to qualify as a mini victory for me. With every run, we’ve been learning things about our bodies and how we can improve the marathon experience; not just in terms of distance or pace but also what to eat the morning of, what time to eat it, what sunscreen to use, which socks work best, and so on. Knowing this key info will get us closer to doing it right.

Just for Kicks
Water dictates everything. When figuring out the route you’re going to do, make sure to note where you can buy a bottle of water…and where you can empty your bladder. In long distances especially, nature will call wondering why you don’t talk anymore. Another thing that shouldn’t be underestimated: stretching. Before and after runs. Take care of those muscles.

Becoming Obsessed or Committed?
And no, not committed-to-the-insane-asylum committed. I mean committed to this transformation. Subscribing to the Runner’s World newsletter, having a sports bra tan, and ordering only Perrier on nights out because I have a training session the next day. I’ve been reading about all things running, right down to a blessed experience known as runner’s trots. It’s the shit. This is my life now. I’m all in and I don’t recognize this person who’s suddenly…an athlete? I train? Yes. Yes, I am and I do.

July 25, 2016 by Farrah Berrou - 6 Comments

BambiRunsBey42K: The Training Begins

https://www.youtube.com/watch?v=1UvPZ8fD4B8

This is the 1st installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Warm-up Weeks
The first two weeks of the NRC Beirut Marathon training are done meaning we’ve got a few more months until #BambiRunsBey42K. Seeing that there are a lot of marathon newbies in the group (myself included), these were considered the warm-up weeks to the intense training that will kick-off as of this week. Every time the coach would say that, my brain would say, “Ha. It’s a warm-up. That’s cute.” and then I’d wring out my sweat-soaked jersey.

Taken by Ricardo Chalhoub

Cross-Training on Off-Days
To properly train for the marathon, we need to cross-train on the off-days when we’re not running around Beirut. Cross training activities should be aimed towards strengthening our core and lower back muscles, mainly upper body since our legs are being put to the test the rest of the week.

I opted for swimming but my breathing and technique need work so we’ll see how this goes. I also need to add some lower back exercises after feeling the pressure building right above my bum as our distances got more demanding by the end of week 2. What can I say, Bambi got back.

Mark

Long Slow Distance Sundays
We’re tackling long slow distances 1x/week. During these runs, each NRCer runs at their own pace while also learning to be a self-motivator. Week by week, the long distances will get longer so the stretches when it’s just you & the road will get longer too. This also means that every Sunday, I’ll be hitting a new longest distance.

NRC in Salaata, July 17, 2016 – Taken by Ali Itani

Our first long-distance Sunday was in Salaata, a town right before Chekka. Our starting point was 10K followed by a 12K in Mar Mikhael yesterday. You’d think that waking up early would be the most challenging part of this (sleep in your activewear, then you’re half done when the alarm goes off!) but it’s actually the heat of July/August. Which brings me to my next point…

Fuel & Hydration
The dedication that this training takes seeps into all aspects of your entire lifestyle. The way you eat, the hours of sleep you get, and how you think can all impact your performance and stamina on the track. We have to make sure we eat good carbs, drink lots of water, and refuel wisely. Avoiding alcohol the night before a run is advisable because of the high sugar levels and rewarding ourselves with honey chipotle chicken strips after a 10K is counterproductive. A banana and water will do.

I’ve got to say though, some days I just want to have a halloumi bacon sandwich followed by an old fashioned doughnut smothered in sugar glaze. Luckily, none of the doughnut shops here do it right. That, and I can already feel my lighter weight translating to being lighter on my feet.

Bambi Stats & Mini Victories
When I started running with NRC in December 2015, I could barely make it past the warm-up kilometer without needing to stop to walk. However, during week two of BM training, I ran 7km nonstop and I felt like a BEAST. My main goal now is to shave seconds off my pace. Based on the last 6 months, it should see a major shift after this program.

Just for Kicks
Every ~350K, you need to get a new pair of running kicks so that your feet get enough support and shock absorption. I used to think this was a marketing ploy to get you to buy more sneakers but after yesterday’s 12K, my shoes have hit over 310K and my feet got destroyed. After that much mileage, the cushioning is worn down and the soles start to suffer. With the numbers we’re adding to the roster, it looks like I’m going to run through 3 pairs by November. But it’s okay: the cost of being healthy, safe, and active is less than that of the hospital bills you’d be stuck with otherwise.

The Mental Madness
After the back-to-back training runs, I’ve come to accept that I will be spending as much time with my NRC family as I will with my own and that’s saying a lot considering I work/live with my parents. Previous participants say that the 42K is not as scary as it seems and I’m trying to think of it as a less intimidating series of four 10K runs instead of one long endless marathon. You’re going to need stretching/potty breaks in between anyway, no?

Upon leaving the office to head to a Friday session, dad asked if I was running every day. When I explained that we were training for the 42K, he said, “but that’s like…from here to Saida. HOW are you going to be able to do that?”

I’ve got 16 more weeks to make sure that I can.

July 16, 2016 by Farrah Berrou - 1 Comment

Support Your Girls: Invest in a Decent Sports Bra

Like many other females, I would spend wads of cash on the lace & silk pieces from Victoria’s Secret but skimp when it came to activewear; I couldn’t justify dumping so much lira on undergarments that were going to be worn at the gym and eventually soaked in sweat. I’ve been reading up on the effects that running and hardcore training have on your body and one red flag went up when the articles started mentioning boobs.

Everything I read, I could relate to. Needing a bra that was secure enough to support the girls while allowing you to breathe and keep you dry, a bra that didn’t irritate or exacerbate chafing, a bra that was comfortable yet didn’t remind you of your grandma’s laban cloth bags in terms of style and material. For me, it was always too tight, too loose, or too…wet.

Next thing I know, I’m reading reviews on sports bras, realizing how many bad ones I have in my drawers, and worrying about my Cooper’s ligaments.

Wait, what are Cooper’s ligaments?

These are the connective tissues in the breasts that help them retain their form or structural integrity. Basically, they’re the suspensory ligaments you want to strengthen to avoid having flapjacks with age. Many different factors can affect them but running and training without proper support can exert intense force on these tissues speeding up their deterioration, a problem that can be avoided.

Not only do bouncy boobs affect their shape in the long run (pun intended) but they also affect your form when running. Subconsciously, you may be altering the way you run to decrease bounce and you’re more likely to get injured because of this. According to Runner’s World, “Researchers at the University of Portsmouth in England found that excessive breast movement can result in heavier, injury-promoting landings.” Running and training without thinking about your girls would allow you to focus on what’s important: improving your pace, breathing, and stride.

Nike’s Sports Bra Fitting

Nike’s design ethos is Nature Amplified meaning that they try to improve the body’s capabilities so that it can be better naturally. The R&D team creates products for bodies in motion so who better to know how to keep your boobies in place, right? Services offered by big brands abroad aren’t always available here but Nike Lebanon does offer in-store sports bra fittings as advertised on their site. I went to Nike Hamra (the service is also available at the Souks branch) to find the right bra for me. Sports bras vary based on your cup size and the intensity of your workouts. Higher intensity equals need for more support.

After taking my measurements, I was recommended a size for the high support Nike Pro Rival bra since I’m a runner. Once I had it on and confirmed comfort, the salesgirl had me do basic exercises (jumping, touching my toes, and raising my arms) to make sure the girls & the bra stayed put. I was then given a bra-size card to keep in my wallet for future reference. You can read up on Sports Bra 101 here. Prices for the Nike Pro line in Leb run between 50-80 USD each.

After running in the bra this week, the difference is unbelievable. I feel secure and dry even though my shirts could fill buckets. Yum, I know. The dri-fit technology and soft, flexible textiles used feel good on the skin. Plus, the neon inner lining is a nice touch and the cut makes me feel sexy even if I’m a sweaty hot mess.

Other Tips & Nips

Your bras will last longer if you wash them in cold water without fabric softener using an alcohol-free detergent like Seventh Generation, which you can find at Wesley’s. Wink wink.
Chest exercises: According to Livestrong.com, there are exercises you can do to strengthen your Cooper’s ligaments’ attachment to the underlying pectoralis muscles. Pushups, pec flys, chest presses, and good posture. Read more here.
Vaseline or Body Glide can be used to add an extra layer of protection during long training sessions/long distances in the extra hot months. The additional jelly layer will reduce friction and chafing that comes from extended periods of exercise.

Sports Bra Shopping Criteria Recap

Snug Factor: being aware of how tight is too tight, the bra should be supportive yet comfortable. You don’t want to feel like your bust is going to bust out.
Breathability and Sweat Absorbency: the material should keep you clean and dry, a bra that wicks away the sweat while staying in place is key
Workout Intensity: get the bra that corresponds to your workout regimen, what bra you need depends on whether you’re doing low-key strength training sessions or high impact sprints
Style: make sure you feel good in the bra you buy, it’s the most subtle form of motivation when trying to get/stay fit