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Emily Rudow

Go Do.

All Posts Under Running gear

Custom-Made vs. Prefabricated Orthotics: Superfeet ADAPT Run Insole Review

September 14, 202112 minute readby emilyrudow

Under Armour’s Flow Velociti Wind Running Shoe Review

July 9, 2021July 9, 20219 minute readby emilyrudow

Under Armour’s UA HOVR™ Running Shoe Line Review

July 24, 2020July 24, 202024 minute readby emilyrudow

How to Choose the Best Running Shoes

July 16, 2020July 16, 202013 minute readby emilyrudow

emilyrudow
200 Mile Training | Week 8 Recap ↟ᨒ Last week, I 200 Mile Training | Week 8 Recap ↟ᨒ Last week, I rolled my ankle badly. Usually, I jog hobble for a few mins after a little twist, but this one took me out for a good 5 minutes. One minute I’m cruising, the next, I’m weeping in the snow next to my dog who was looking as bewildered as I was. Rarely, do I emerge from a trail unscathed: scratches, bruises, cuts, scrapes, swollen cankles. Last year I found an actual twig in my skin. Ankle rolling is just one of the many self-inflicted injuries that have become commonplace. While I am more injury prone than most, a fall is more likely to happen when I’m rushing, overthinking, overconfident, or have tired legs (and my stride turns to slop). Last week’s culprit was rushing. I was trying to finish as fast as possible to move on to the next part of my day. But this time last year, I was sitting at home sad as hell—almost willing to sell my left hand for a chance to get back out there again. So why rush it? Last week was a (painful) reminder that running is not just another to-do, should or must, and it’s not something to be rushed. Rather, running is something I should always be grateful for because - as I experienced last year - can be taken away in an instant. #200miletraining #runvancouver #trailrun #trailrunninglife #trailrunner
200 Mile Training | Week 7 Recap ↟ᨒ Had a fun wee 200 Mile Training | Week 7 Recap ↟ᨒ Had a fun week: increased load (safely), spent lots of time outdoors, and played a bit of pick-up puck. Training for months on end can get boring and repetitive. When all your focus is on running, burnout ain’t far behind. To me, cross-training isn’t just about diversifying the exercise you do to reduce risk of injury or improve performance. It’s about adding spontaneity in other areas of life to keep things fun and interesting—a prerequisite for perseverance. #200miles #ultratraining #trailrunner #trailrunning #crosstraining
200 Mile Training | Week 6 Recap ↟ᨒ I still have 200 Mile Training | Week 6 Recap ↟ᨒ I still have CRPS symptoms, and I suspect they’ll stick around for a while, so I'm working with what I got because I don't really have another choice. When I feel my best, I tend to squeeze in more and more, believing performance is a derivative of addition— more miles, more volume. But when constraints are imposed, I’m forced to be choosy with where I spend my steps. Constraints enforce a kind of creativity, demanding discernment. What makes a haiku so beautiful is its limitation. In traditional Japanese form, it captures a fleeting moment in time, often rooted in nature or the shifting seasons—in a single vertical line with 5-7-5 syllables. Brevity becomes power. Physical constraints, whether in training or daily life, can offer something similar. We can resist, wishing things were different, or we can accept them, stay open, and look for possibilities we wouldn’t have seen otherwise. There aren’t many big week-over-week running increases right now. But I can still walk. So I’ve spent more time on slow, easy walks with my girlfriend—time we likely wouldn’t have had together otherwise. I’ve been reading more, practicing deeper focus, and resisting the constant need to check something. In endurance, we have to withstand long periods of boredom, which many of us dread. Mental training is often the hardest battle in a long effort. To build that kind of endurance, we gotta learn to endure boredom. Leaving my phone at home on walks and limiting myself to only 10-15 minutes of social media per day, are both small constraints that made a huge impact on my well being. In the past, being in this sate would have triggered full-blown panic, but I feel surprisingly calm and accepting. Because no matter the constraints, there are always options, even if that means much busting out the ol’ aqua jogging belt again. #200miles #trailrunninglife #trailrunner #trailrunning #ultramarathon
200 Mile Training | Week 5 Recap ↟ᨒ I’m still dea 200 Mile Training | Week 5 Recap ↟ᨒ I’m still dealing with some CRPS symptoms but they’ve gotten significantly better (thankfully). The goal this week was to increase volume without irritating symptoms too much, and avoid pushing when I shouldn’t be (which is always harder in practice). I like to think I’m getting a little better at navigating early warning signs, but sometimes symptoms show after-the-fact, and feel out of my control (which sucks). This week, my coach and I were spacing out our runs/not pushing for back-to-back days. We included a bit of light hiking in the mix, and built additional load with walking. My first 50k training race is in 3.5 weeks and I’m not feeling ready at all lol, but we’ll see how the next few weeks go! One of the highlights of the week was poppin' in to @tacofinolovesyou after a relaxing trail run in one of my favourite places ever (Squamish) to pound back a few of their insane yam tacos🤤🌮 5 weeks down, 15 more to go 🤙🏼 #200miletraining #trailrunninglife #trailrunner #ultrarunners #tacofino
200 Mile Training | Week 4 Recap ↟ᨒ Good news! Af 200 Mile Training | Week 4 Recap ↟ᨒ Good news! After taking a week off running, my symptoms began to resolve and I was back at it (conservatively) on Friday! My flare was very triggering mentally and brought back all the horrible memories from 2024. But instead of defaulting to full-blown anxiety, I accepted where I was at, was honest with my coach, and turned my focus to recovery mode. CRPS can be triggered by stress, so reassuring myself that I’m safe, and trying to stay as calm as possible, is essential for recovery. My girlfriend surprised me with an overnight trip to the Scandinave Spa on Monday, which was perfect timing. I took a few days off work to relax and recharge in beautiful Whistler. Light walking in the trails, a nice dinner out, and a slow morning with coffee in bed & a fireplace roarin' brought my anxiety from a 10 to a 3, and with each passing day, my symptoms began to dissolve. I’d bet money that most of us runners get mild anxiety when we feel a niggle or a few days of mild pain —injury cycles are literally the worst and don’t just affect our sport, but our entire lives. Fitness for many of us is a tool that’s often vital for our mental health. While this may not necessarily apply to you, what I’m finding helpful to reduce stress and improve my chances of bouncing back quick, is developing my own ““flare kit” comprised of: • A calming playlist, eucalyptus candle, epsom salts, and a luke-warm bath • Booking a foot massage • Deep breathing multiple times a day • Gentle walks without my phone • Cozy, comfy clothes and a mint tea • Re-reading journal entries that remind myself that I’ve been here before, but will get out of it • Strength training / doing what I can physically • Immersing myself in nature: walking or forest bathing A big roadblock like this so early in my training is scary as hell, but I know from experience that rarely does training of this caliber go smoothly. I know what to do next time this happens because I've been here before, and am beyond grateful to have bounced back so quickly🤞🏼 #200miles #ultratraining #runninglife #trailrunning #ultramarathon
200 Mile Training | Week 3 Recap ↟ᨒ The hardest p 200 Mile Training | Week 3 Recap ↟ᨒ The hardest part of any build is learning to scale back or stop if the load proves to be too much. Last week, I had my first CRPS flare in many months, triggered by a speed workout. Burning, tingling, muscle soreness, temperature and colour changes in my feet are all telltale signs that my nervous system is in overdrive. I reluctantly tried to push through for a few days, but ultimately decided to pull back and stop altogether until my feet return to normal. Maybe that means running tomorrow, the next day, or maybe a week from now—a CRPS flare is hard to predict. 
Until then, I’ll be enjoying light walks, strength training, and doing some mobility/stretching/foam rollin’, and most importantly, keeping stress as low as possible. #200miles #ultratraining #runninglife #trailrunning #ultramarathon
What 10 Years of Blogging Taught Me👩🏼‍💻 I’ve read What 10 Years of Blogging Taught Me👩🏼‍💻 I’ve read many blogging success stories, but what I haven’t stumbled across are people like me, who’ve been at it for quite some time, with only mediocre results. Despite this, writing is something I always return to. It’s the most difficult practice in my life, but the most necessary one. Here are a few lessons I’ve learned over the last decade of creating something from nothing and keeping at it even when the world doesn’t seem to care all that much: 1) Keep shouting into the void Even when sharing your work feels terrifying, pointless, or met with indifference, your unique experiences and voice matters. You can make a real difference in someone else’s life and that’s worth shouting for. 2) Write for one person When you write to genuinely help one person instead of chasing attention, your work becomes more authentic, meaningful, and far easier to show up for. 3) Pieces you’re most proud of might be met with crickets Some of my fave pieces bombed and my most cringe pieces performed best. Write what interests you despite the stats, otherwise, it’s gonna suck. 4) You don’t need to be pigeonholed to one niche Let curiosity be your guide. Whether that fits neatly into a niche or not, who cares? 5) Trying to make a living from your art, may destroy your love for it The hard truth is that writing may never support me financially. The only thing I can do is be generous with what I give away, and like any other hobby, try my best to make time for it. 6) Stop comparing and consuming, and start creating. The times in my life when I stopped creating were the same times I was consuming far more than I was producing. Always create more than you consume. 7) Learn to love the work of others Instead of feeling jealous of great work, I’ve learned to love it, share it, and build on it with attribution because creating is a communal act and giving back has enhanced my creative practice in unimaginable ways. 8) Just go for it The main ethos of my blog Go Do is simple: turn ideas into action. Ideas are a commodity in today’s world, but consistent action will always be a rare asset. Full post is up on the blog (link in bio)
I’ve been running over 16 years now and sadly, get I’ve been running over 16 years now and sadly, getting my ass out the door hasn’t gotten much easier. Sure, I’ve developed a habit and built some endurance, but I still have many days where I just don’t feel like it. Week 2 into my Tahoe training, I was feeling the resistance more than ever despite a very manageable load. Winter training has always been a struggle for me. The grey skies, rainy and cold weather make me want to roll up in a burrito blanket, eat snacks, and watch terrible TV. But if I give into those temptations, there wouldn’t be a shot in hell I’d complete a 200 mile race. So, to increase my chances of crossing that finish line, I gotta get my bum out the door more often than not. Here’s a few strategies that have helped—and if you’re feeling the strong pull of skipping a training day—might help you too! 1. Stay off social media New research shows that social media may induce mental fatigue, affecting athletic performance.† Whenever I log onto SM and experience dopamine overload, I procrastinate starting my workout. I can’t endure the boredom of a long run. Staying off keeps the stimulus low, so I can more easily endure the sustained training effort. 2. Accountability Billie is a high energy gal and needs a ton of exercise in a day to keep her happy and healthy. She’s joined me on all my runs so far—we’re in this together! If you don’t have a dog, find an exercise pal, join a run group / fitness community that can help you stay accountable too. 3. Remember the first 10 mins are gonna suck The first 10 mins are always the hardest so I try to keep that effort as easy as possible. Instead of feeling overwhelmed about the entire workout, I just focus on getting through the first 10 mins. Once that’s done, things are likely going to go much smoother. 4. Temptation bundling This is a strategy where you combine something you don’t want to do with something enjoyable. Find a good audiobook or killer playlist that you only allow yourself listening to when working out. Find ways to reward yourself intra-workout to keep you at it longer like a sweet treat between sets or watching the Flix on a cardio machine. Continued in comments...
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