November 14, 2016 by Farrah Berrou - 3 Comments

BambiRunsBey42K: There is No Finish Line

#wou7oush

This is the 10th and final installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

When you’re undergoing a training season that culminates on one day, you forget about one minute detail: the marathon is a race. This was of no importance to me personally since I had no intention of even trying to win such a title but, in the end, you are still racing yourself. You may not shoot for the gold but you are attempting to beat the clock, be it to make a new PR or to make it under the maximum allocated time-window. My goal for this run was the latter and I did it. And so did my team.

How Far We’ve Come
The last Beirut Marathon I was in, I walked/ran a 10K and, upon seeing the pillars marking the kilometers for the marathoners I thought, those people must be batshit. Nothing has changed on that; I still think you have to be a certain level of insane to willingly endure it. Then, deciding to dive into anything beyond a 10K was inconceivable. Five years later, I can say that this has been the hardest physical commitment and challenge that I’ve undertaken which makes it all the more satisfying.

When I started with NRC, Pacer Moe used to run next to me at the very back of the pack. He’d ask me how I’m doing and try to have a conversation while I could hardly spit out a few words as I gasped to breathe. Now, mid-run, I have chats with teammates about travels to other cities to run races. Now, Dima pushed through 42K on her 26th birthday with an injured foot. Now, Hussein, who used to run at pace 9, ran his first marathon in under 6 hours. Now, Dina, one of our youngest runners, placed 1st in her age group. Now, Nour recovered from her stress fracture and ran a kilo alongside each NRC marathoner on the track. Each runner has transformed in this process, each runner has a in the beginning story, and each runner feels the others’ victory.

The Lessons After
* Congratulate every win: Pat yourself on the back for every PR, every extra mile, every 500m sprint, every run you didn’t skip for happy hour.
* I might like running…a little bit: As much as I ran, running ran my life. I read articles, subscribed to newsletters, bought memoirs. You can’t despise a sport and be that invested in the topic itself. Look, it’s not love yet, we’re infatuated. Ya3ni fi shi haik haik.
* Your body is a fascinating, communicative vessel: Surviving rigorous training puts you so in tune with your machinery because you’re carefully monitoring what you eat, how you sleep, and what factors contribute to its optimum performance. If marathon training teaches you anything at all, it’s how to listen to your body’s signals.
* Don’t take healthy toenails for granted: oh, how I miss them so.

Life After the 2016 Marathon
I kept thinking that I wanted this to be over with so I could have my life back but then I realized that this was only the beginning of an addiction that had begun months ago. You see, exercise is read by the brain as stress so it releases a protein called BDNF (Brain-Derived Neurotrophic Factor) to deal and protect your brain from this stress. It’s a reset switch and, along with endorphins, blocks the feeling of pain and gives you a high. This is the healthiest addiction there is and it is exactly that because more exercise is needed to achieve the same high over time. I guess I’m just going to have to keep running.

So…I’m incorporating Sunday 10Ks into my weekly regimen. I’ll improve my 10K time and work my way up to a better long distance pace. Do I want to run the 42? Yes, one day but let’s talk about it later this week when my jelly legs stop bending the wrong way. Although I haven’t booked my flight to California yet, I’ve signed up for a Champagne Runch and the LA BIG 5K in March. I considered the LA Marathon but I’m not ready to dive into another training season on the heels of finishing my first.

And, with the conclusion of the marathon, I’m happy to say that this blog will return to posts that don’t only revolve around running, kilos, and bodily fluids/lubricants. Not those, you 12 year old.

And now, the thank yous…

To Marianne & the Nike team,
Thank you for giving us all the opportunity to learn who we are. To have this outlet for stress. To have an activity that isn’t just about consumption of burgers & booze. To create another family that won’t hug you when you say you’ve tried your best but will say,“eh ma3leh, PUUUUSH” so you will swallow that lie and find the last drop of fuel that’s escaping your carburetor.

To Coach Mark,
You lead us to the finish by proving that running doesn’t need to be torture. That being a serious sport doesn’t mean we have to take ourselves seriously all the time. You made running fun, which I never thought was possible. You taught us how to know our bodies, know our limits, and know that we can ignore them because we were more than any of us ever thought. You pushed us beyond our accepted states. You are the magnet, we are the iron filings that, drawn to your positive charge, encapsulate you like a force-field.

To Pacers Moe, Nour, Georges, and Wafik,
Our guardian angels on the road, you guys in neon protect us while simultaneously guiding us to our own wins. Your experience, advice, and support were the stilts that made us stand tall. You called us out when you knew we could give more, even when we didn’t know we could. You are the glue, we are the macaroni pieces, whom together create the awkward art that our mothers cry over.

To my wou7oush,
The high that I feel is not the BDNF endorphin cocktail coursing through my veins; it’s the result of seeing my inspirational beasts get their medals only to, like a wolf entering their pack’s cave, walk into a circle of teammates where they can collapse into palpable safety. You are truly champions. I wouldn’t have done this without your cheers, your smiles, and your contagious willpower.

There is no finish line for we are runners and the streets are waiting for us to return.
Much love to you all.

(Photos collected from team)

October 31, 2016 by Farrah Berrou - 0 comments

BambiRunsBey42K: Two Weeks to 21

This is the 8th installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Two weeks away from the big day and I feel like such a fraud. Even though I’ve gone down to the half and my training intensity has gone down due to a mix of tapering and late nights at the office, it’s been a long road to November 13th and, at 13 days away, I’m feeling spent.

PC: Marc Tanas

When with the group, we feed off of each other’s energy. But once you go home and you’re solo again, it wanes. Because of this, I began my Google expedition to find fuel. Fuel to keep my head in the game, fuel to save on my mental hard drive for those negative thoughts post 16K, and fuel to make my legs endure another 2 weeks of training.

On the Mental Hard Drive
It began with Ed Whitlock, an 85-year old who ran his latest marathon in under 4 hours. Runner’s World says, “he just runs slowly, for three to four hours a day, around a cemetery a little more than 100 meters from his front door.” That could not be more fitting. He’s giving death a giant middle finger. I’m 28. No excuses.

Another file saved: Grete Waitz, nine-time winner of the NYC Marathon I’ve mentioned before, once said, “Hurry slowly. Move ahead, but be patient.” It will take time to get better and the endurance you build is not only the physical kind. You need to endure the process.

And then there’s this:

I’ve begun to fall off the wagon when we’re so close. Like the tortoise though, you can’t lose focus. Look for motivation elsewhere, find a boomtastic powersong, plan your post-finish line celebratory meal. Mine is fatteh from Le Professeur in Mar Elias.

Sundays Have Changed
Sundays in Lebanon are commonly associated with grandparents, meat on grills, and/or arak in the mountains. I can’t remember the last Sunday I’ve had that equaled that. Sundays during training seasons mean waking up before 4am, having your eyes water excessively while running at 7am (because they’re like why the f*ck are we doing this now?), being worn out before 11am, and staying hungry until 10pm when you pass out.

PC: Marc Tanas

I missed yesterday’s morning run simply because I fell back asleep on the couch at 6am. This is just another lesson that training teaches you: set multiple alarms, drink the coffee earlier, and do not sit down on anything squishy for longer than 15 minutes. That last one may be misinterpreted. I meant the sofa, freaks.

Sunday Mood.

Just for Kicks

A doctor told one of my teammates that the body isn’t built for the marathon, effectively saying, “you’re not supposed to be doing this.” And yet, here we are. I confess that I do not like running. It may seem blasphemous to say that as a NRC runner but, as a sport, it is grueling. It beats you up and knocks you down. However, every time you fight back, you’re taking control and proving that you call the shots. You’re telling your brain that you’re not going to fail, that you know your pain, that you do belong here even when your joints are shrieking.

Accepting Your Strength
The 21 is still a formidable distance but, considering where I am physically, it is a enough. As a friend of mine said, “mish hayen bas mish mot” (it’s not easy but it’s not death). I don’t mean to make my future-marathoners feel discouraged but I’m recognizing my body’s capability right now. But that’s me. If you’ve seen my fellow beasts train, you’d know that they’ll be eating the 42 for breakfast in two Sundays. And I’ll be having fatteh.

October 15, 2016 by Farrah Berrou - 1 Comment

NTC: The Other Free Nike Club

After a year of El-Tanein Diet, 10 months of running with Nike+ Run Club (NRC), and a couple weeks of failing to cross-train during marathon training season, I finally made it to my first session of Nike+ Training Club (NTC). I recently signed up for an intro Spanish class at Cervantes that coincides with both NTC sessions but, thanks to Ashura/Spanish Independence Day, I was able to join the girls this past Wednesday night. I say “girls” because the NTC sessions are exclusively dedicated to women only in effort to encourage ladies to get their gains on. Relax boys, classes will become dual gender in 2017.

The sessions, which are built around the NTC app, are intensive 1-hour cocktails of easy-to-follow workouts using body weight or basic gym equipment. Diala El Khazen, the trainer and chef who throws together a new menu for every session you attend, is an encouraging coach who uses the you-can-do-it approach rather than the aggressive tactic that other coaches go for. Much like Mark Jibran, her NRC counterpart, Diala also pushes you to complete the workout without making you want to push her off the roof of the gym where the session takes place. That’s not to say that the workout is easy; however, the session is so diversified in activity with workouts taken straight from the NTC app that before you know it, you’re on your back doing cool-down stretches on the artificial grass.

Strength training on non-running day: check.

It’s short and sweet in comparison to the tough runs we’ve been doing pre-marathon but they’re a necessary evil as a supplement to whatever else you’re doing at the gym or on the track. The only downside was knowing I wouldn’t be able to attend anymore because of Español. Lo siento, Nike.

BUT I could use the NTC app on my own, right? First, suggested workouts are based on your average weekly workout frequency. With a wifi connection, the app and the workouts are free to download and you can select ones with or without equipment in case you don’t have gym access. If going to the gym isn’t an option, I recommend using a mat or even doing the workouts at Horsh Beirut so you have a soft surface and space.

I gave it a shot today at home. I decided to go for a workout plan that will give me a structured schedule aimed at getting lean and building muscle in a 6-week period. The app sends you notifications the night before, walks you through the workout, and will adapt the plan according to your effort level/schedule/goals. Every following workout will be according to how you performed in the previous one. I’m hoping this 15-workout LEAN FIT plan will help rid as much excess fat as possible before Marathon Day. The lighter and stronger I am, the easier the 21K will be. All I have to do now is stay away from the tortilla chips.

The NTC app aims to be your personal trainer without the ~$350/month biceps packaged in a XS Lycra t-shirt. Does it work? Too early to tell but what I do know is I had some direction this morning and that’s already an improvement over my usual method: pick 5 machines that work the upper body and do 4 reps of 12. Not exactly well-studied. It’s true that you may need a human trainer to check your form and yell at you when you’re slacking off but that’s what the free NTC sessions can do: be your guide so you can continue on your own when you can’t make it to UEnergy.

Both NRC and NTC sessions grant attendees 20 points in your loyalty account.
1000 points translates to $100 store credit.

NTC
Mondays at 7:27pm at UEnergy Bliss Street
Wednesdays at 7:58pm at UEnergy Downtown
Book ahead, spots are limited. Free of charge.

NRC
Mon/Tues/Thurs at 6:34pm at Nike Beirut Souks

ntc-flyer

September 19, 2016 by Farrah Berrou - 0 comments

BambiRunsBey42K: Shifting to 21K

This is the 5th installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Weak Sauce Weeks
Pre-diagnosis of puffy femur, I was already stressing about trying to get my pace down. Post-injury break, getting back into my stride and finding my old pace has been making me feel like Taco Bell weak sauce: you got the heat but it’s sub-optimal and you barely feel a burn. Allowing yourself time to gradually heal is necessary but SUPER annoying.

After being sidelined for 2 weeks, not being able to do the full distances upon return, and falling behind in the climb up the long-distance ladder on Sundays, I’m feeling frustrated that I am forced to take it slower than I already naturally am. However, I’ve got to remember: I can’t throw in the towel with 8 weeks to go until race day.

One Week at a Time
I did 3/5 runs the first week back, skipping the hills and long distance sessions. I made it to a max of 6K before feeling a little wobbly. The stiff leg combined with mental fear had been holding me back from pushing too hard too soon. My teammates were reassuring me that there is time to recover and improve before November but I couldn’t help feeling weighed down by my dumb, sensitive femur. And then I thought, “cancel the pity party, be grateful, and get out there.”

By week 2 of being back, I upped by mileage run by run reaching a max of 14K while pack42 was conquering 33K as a long distance. I had faced the hard truth and shifted to pack21; it is better give the half-marathon a real shot instead of cracking a hip going for the full. Poo. I’ll admit that removing the looming pressure of a full marathon has been a relief (until next year) and now I can focus on getting better for/at a distance I’ve already covered.

14355190_10157413954630433_4759898595609724034_n

Sunday NRC crew joined by the Defeet runners

Despite my downgrade, I’m going to keep the name of the series just for the sake of continuity and archiving but it’s official: Bambi is now running Bey21K.

Bambi Stats & Mini Victories
By the end of the last two weeks, I have managed to get back to my average 5K time so recovery is underway but the longer distances (10K and beyond) still need fine-tuning. I’ll be slowly increasing distances so that I can then tapper (go back down in distances pre-race) safely. This is the unsettling part about sitting out for a couple weeks: working your way back to where you were at pre-break. For me, it’s the main reason I avoid skipping runs; you immediately feel your body getting lazy again and sacrifice hard-earned progress.

In Sports Clothes All Day Errryday

Monday Runs Not Tracked

Just for Kicks
In an effort to find motivation, I put Shantaram aside and started reading Run the World by Becky Wade, a 5’0″ 27-year-old marathoner from Texas. Becky’s talks about her year of country-hopping that opened her eyes to running cultures across the globe. For example, Becky (and Georgie, a temporary NRC Beirut runner visiting from the UK) talks about ParkRuns in London, weekly 5Ks done in the public parks open to all and tracked via chips so there’s friendly neighborhood competitin. She discusses about ugali in Kenya as running fuel. It’s an overall easy read that I recommend if you’re a runner.

Next up: Shoe Dog, the memoir by Nike creator Phil Knight.

For Visual Motivation

And in case reading and inspirational videos weren’t enough, leave it to Yeezus to release a video that makes you feel like a human jigglypuff who needs to flashdance the pounds away instead of crying into a pizza pie. “Imma let you finish but did you say you weren’t going to the gym??” Ah hell nah.

Bambi is Going to NYC…Again
Of course, in the middle of this comeback, I have a flight to catch. I’ll be gone as of next week and will need to get in at least 3 runs around the Big Apple. If not for the training, then at least for the ribs that I’m most definitely ingesting, diet be damned.

Hillstone, we have a date.

September 5, 2016 by Farrah Berrou - 3 Comments

BambiRunsBey42K: Benched for Two Weeks

14102289_10154201626925804_8809782979572560419_n

Photo Credit: Jean Awad

This is the 4th installment from the BambiRunsBey42K biweekly series covering the marathon training journey with NRC Beirut.

Down Days with Runner’s Blues
I’ve been in a rut for the past few weeks. I chalked it up to usual life frustration but then I came across an article about runner’s blues. As a sport, we all know that you need to account for physical rest but, it turns out, you need to let your brain take a break periodically too. You can’t let setbacks, black toenails, or off-days get you down. Run with it. Yoga has helped for me because it teaches you how to separate external stresses and thoughts from your present state of mind. And I end up getting a good nap at the end because my brain just shuts down if it’s not incessantly ticking. But then…

Injury & Mixed Emotions
Remember my thigh acting up? So apparently, bone, like most of our body tissues, gets stronger and adapts when it’s subjected to stress. BUT, unlike muscles and tendons, which which do so in a matter of days or weeks, bones take months to get stronger after increased stress. They first become weaker as they undergo remodeling, tearing down old osteoclasts’ walls and forming new ones. This is usually why stress fractures occur with runners who are upping their training regimen over several weeks to several months. Bio lesson over. Luckily, my recovering-from-stress-fracture teammates (Leila and NRC Pacer Nour G!) convinced me to go get my thigh checked out early. I went to a sports medicine doc who looks like a calmer, scruffier version of Cesar from OITNB because I figured a regular white-coat would just tell me to stop running.

tumblr_npurrikvb71qjde42o3_540

Dr. Cesar ordered an MRI and while trying my hardest not to fidget in that pod, I kept thinking that if I was injured, I’d be off the hook and I wouldn’t have to do the marathon; it wouldn’t be that I quit or wasn’t made for this rigorous training. But the moment the technician said that my scans weren’t 100%, my heart sunk. You’re going to take away running? But I’m trying so hard. Running is what I do. If I lose myself, I lose it all…Farrah? Is that you?

Running had become a huge part of my daily routine that, once taken away temporarily, left me with a void. In that moment, it was clear that I didn’t want a way out but I did need a physical and emotional pause to recharge. Two weeks and I’ve missed moving, I’ve missed my team, and I’ve missed the sense of accomplishment. I feel stronger now but I’ve also been reminded of why I’m doing this: not for anyone else. I want to prove to myself that I can. I’m just doing it.

The MRI indicated slight edema in my femur. In English: Before a fracture occurs, athletes can suffer from stress reaction, the swelling phase just before bones crack from prolonged pressure on the already inflamed area of the bone. I was benched for two weeks meaning low-impact cardio (swimming or biking) until I can slowly return to running. Normal people would be happy to sleep in on a couple Sundays but I was experiencing major FOMO when the team shared photos of their high-20s long distance runs. Today is my first day back with this adorable team:

14117684_10157311201715433_3072116785817909215_n

Sidenote: DJs should get MRIs for inspiration. I felt like I was in a Daft Punk jam session. It was difficult not bobbing my head in there.

Diets & Recovery
Everyone wants to swim like Michael Phelps but I just want to eat like Michael Phelps. Not because I’ve been craving grilled cheese sandwiches at 1 in the morning or anything. Anyway, Shalane Flanagan’s cook book has recipes that help athletes stay fueled and healthy. They’re also split according to injuries or deficiencies.

Oregon Summer Salad…with pecans instead of blueberries

Shalane is an American long distance runner, holds the American record times in the 3000 m, 5000 m, 10K and 15K road race, and ranked 6th in this year’s Olympic marathon. Mostly, she’s also the author of the below tweet so I feel like I can trust her.

Screen Shot 2016-08-19 at 10.59.30 PM
Your diet can keep bones strong: eat lots of kale (high in vit K), sweet potatoes (high in potassium), and other foods high in magnesium, silicon, omega-3s, and vit A, C, D. More tips here and here.

There Will Be Others
Based on how the recovery goes, I may pull back to a half-marathon to avoid further injury and stay safe which is what Dr. Cesar suggests. It absolutely sucks but I’d rather not push to the extreme and end up on crutches for 3 months. There’s always next year and there will be other marathons. There is no need to risk injuries that will leave you with no choice but to stay on the sidelines.

I’ve been looking into destination races too. For example, the DisneyWorld marathon has a generous 13-min mile cut off time. Our Beirut full marathon has a max of 6 hours to complete, otherwise you don’t get a certificate. That’s Disney for you, always letting you live your dreams. I’m still waiting on my own genie and real-life Prince Eric but I digress. This all begs the question: if you run a 42K but your name doesn’t come up on the timesheet because you slow AF, did you really run a marathon? Existentialism at its best. Regardless, I can’t wait to be back with my running peeps. I mean, planning a trip around a running event? Whatever happened to obscure diners and Broadway shows? I don’t know who I am anymore. Oh wait, yes I do. I’m a runner.

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.

Screen Shot 2016-08-20 at 8.27.46 PM

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.

14064030_10157206789490567_8777714353678961386_n
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.

14089143_10157277042745433_7098247908903195581_n
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.

Screen Shot 2016-08-19 at 11.02.46 PM
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.

Screen Shot 2016-08-20 at 12.12.43 AM
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.

tumblr_mxc0r4zvH11t3v7bno1_500

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.

Screen Shot 2016-08-07 at 1.49.58 PM

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

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.

Bambi's Soapbox

Tag Archives: nike lebanon