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I recently ran the TCS New York City Marathon in 3:20 and beat my goal by roughly ten minutes but, somewhere lost in the celebration was a question: was my goal too soft and should I have tried for 3:15 and could I have pushed harder, hurt more, and run faster, pushing myself closer to the edge? Of course it’s an answer that’s hard to decipher and each runner needs to decide for themselves how much they’re willing to suffer, for how long, and how much they’re willing to risk. Will you try this spring to push yourself further than you’ve ever gone, risk injury or, perhaps, pulling yourself off the race course and having to walk before the finish line? Each runner, when assessing their goals for the new year, needs to first determine how much time will you commit to your hobby, how much sacrifice will you make with your diet and how intense are you willing to be?
“You might be able to run further and faster without hurting if you train consistently and prepare yourself physically and mentally,” says Joe Chappell, a longtime run coach whose athletes include the elite runner Rachel Hannah, and who’s been in the sport for twenty years. “There’s an element of training that I call ‘The Grind,’ which is part of the process, but if you find yourself struggling during training for multiple days, the program you’re training with isn’t for you.”
Training and racing comes down to personal choices, but the sooner you commit one way or the other, the happier you’ll be. Neither decision is particularly loftier and I’d rather run for another ten years than have one great race under three hours and never run again. It’s a question of expectations and desire, and also lifestyle choices. Are you willing to give up the pub, the root beer, the Sunday morning brunches for an extended period or do you want to knuckle down and see how much you can get from your body? The answer, usually, is moderation. But Joe said I could, even at 50 and after cancer surgery, get down again beneath three hours. It’s just that when I look at 2025 I’m not sure I want zealous dedication to be my main thing.
As you assess your options for spring races, look back on your results and training of the past few years. Are you happy with your performances? Your level of training and the time you spend on your sport? The most important thing about goal setting is to be realistic. Nothing turns runners off more than failing to achieve an impossibly difficult goal.
GOOD DAY AT THE RACES: Wedding picture of run coach Joe Chappell and his elite racer wife, Rachel Hannah. “Coaches like to talk about the ‘Sum of all Stresses,’ and that means the accumulated challenges a runner might be facing in their lives, which has to impact running performance,” Chappell says, adding that sometimes in a group run, a runner you usually beat can find an advantage when you’re fretting about work, exhausted or just feeling beaten down by life. “A lot of ‘hurt’ can become mental, which is another reason why a runner is best advised to try a longer training period, so as to account for down days, or even weeks. We’re not only training our bodies to run further and faster in practice, we’re training our brains to respond to the up and down nature of the work.”
I’ve had bad races where I’ve had to walk and I’ve also leaned on my age as a reason why I can’t run as fast as I once did. I also seem to lack the killer instinct I once had, where I’d compete in races like the 2013 SeaWheeze Half Marathon in Vancouver and scream during the last 5K of the race. That race I finished in 1:23:06 and finished seventeenth, but I didn’t have kids yet and actually had something like, ‘Live or Die on this Day,’ as my mantra. Is it lazy that today I’d rather, certainly, live and have craft beer and oysters after my race? Can’t I do both? And ultimately that’s the quandary: we want our PB and to eat it too. We want Personal Bests and accolades on Sportstats, but are we willing to run 100K weeks? In the wintertime? Willing to risk 100K weeks because we know we exist amidst the spectrum of injury?
Every runner should be thinking about this now. How much should running hurt is directly parallel to, How badly do you want it? Think about your spring goals then work back to what the actual training to achieve them might look like. And also weigh out the risks. Breaking three hours again boggles my mind and Joe thinks I can do it, but I know I’m running the Ottawa Marathon with Mark Sutcliffe and I know I want to run Chicago next fall. This might not be the season for me to try something radically hard. Does that idea excite you in your own life? Think about what you need to do to make yourself happy, remain engaged with your running and set yourself up for a long-term chance to succeed. Coach Joe says everything with training is about keeping the running engaged.
“Gadgets, new phones and shoes, none of that will exactly make you faster, but if it gets you excited and gets you training or meeting a group to run, if it gets you to bed earlier, then whatever it is is worth the money because it provides that spark,” says Chappell. “A spark is what you need to maintain a long-term relationship with running, so if that’s chasing a PB or else choosing to run slower and view running as something you enjoy for the camaraderie and festivities, then both decisions are good. Ultimately, the decision to hurt in running is something every runner needs to choose on their own.”
Just an easy drive from Toronto (it will take you about four hours), the Detroit Free Press Marathon needs to be added as a destination race on your bucket list. I’ve run the marathon twice now (in 2019 and again this year) and it’s now one of my favourite races. Here’s why you should register for the race (besides the marathon, the race also offers an international half-marathon, a U.S.-only half-marathon, a marathon relay, a 5k, a 1K and a few kids events) and explore Detroit.
The race is very well organized
You’ll find detailed maps in the race kit and online, plenty of signage throughout, lots of space so there’s little to no bottlenecking or lines for anything–for someone like me with little sense of direction, I was able to easily find everything from the efficiently run bag check and my corral to the “runner reunite” area. Everything went super smoothly. There are plenty of porta-potties at the start area and also a number of places near the start line where you can hang out inside to keep warm (I waited in the lobby of the Westin where there was no line for the women’s washroom and then even found a spot to sit and relax before the start time).
Celebrating with the official Marathon beerWith just one small entry to get into each corral, I did have to wait in a crowd on the sidelines til the race actually started before I could move into the starting chute (but that’s on me–I probably should’ve headed to my corral earlier). On the race route, I didn’t need a porta-potty so I didn’t notice if there were many along the course. I go my kilometres for distance, and while there are kilometre markers for every 5k, I only noticed one of them, but I was also quite focused on my pace and relied on my Apple Watch Ultra to check what distance I was at. At the end of the race, the finish chute had plenty of volunteers handing out the medals, water, bananas, chocolate milk and heat sheets. Then it’s a short walk to Campus Martius, where there was a fun after-party with live music on stage and a bar selling drinks, including Motor City Miles, the official marathon beer from Eastern Market Brewing Co.
The city’s spirit will inspire you
Detroit as a city is a bit of an underdog and the people here are hardworking and proud, and I think there’s something to this toughness that is inspiring–you want to fight harder for that PB, to go faster and be stronger. The city filed for bankruptcy in 2013 but it’s on the rise; last year it’s population grew for the first time since 1957 and there’s a lot of development taking place, including a revitalized waterfront and the opening of Michigan Central (an abandoned historic train station that’s been transformed into an innovation hub for events, restaurants and art installations). The Motor City exudes a resilient attitude that’ll motivate you.
The spectators and volunteers
There are spots where you’ll find lots of spectators (at the finish line as expected, but also at the tunnel exit), there are spectators scattered along pretty much the whole route, even at some of the more industrial areas at the beginning of the race and on the tree-lined residential streets. And they’re an enthusiastic bunch–lots of cheering and funny signs. There were lots of volunteers at the hydration stations, ready to hand you a cup and share some words of encouragement. I have never run a race where spectators and volunteers cheered me on by name as much as I have this marathon and I appreciated it every single time. There are even stations where you can grab a beer, a pickle shot and other snacks like pretzels and gummy candy.
You run over the Ambassador Bridge at sunrise into Windsor
This bridge doesn’t normally allow pedestrians so you get this unique opportunity to go on foot over this bridge at sunrise–it makes for a magical view at the beginning of the race. This is one of the few races during which you run into another country and there are lots of smiling agents at the border high-fiving you. To run back into the U.S., you run the Underwater Mile through the tunnel (be aware it can get a bit hot and stuffy in the tunnel) and it’s fun to see the border line for Canada and the U.S. in the tunnel (some runners stop here for a photo opp). Tip: If you use an eSim rather than “roam like home” for your smartphone, you likely will have to change your settings for race day. I usually travel using an Airalo eSim, so the morning of the marathon, I decided to switch on my usual cellular network and also turned on data switching (given that the route does bring you into Canada) so that I would have uninterrupted service for the entire race.
The route is flat and fast
Other than the Ambassador Bridge, when you exit the tunnel and a short incline at the end of the Dequindre Cut, the marathon route is very flat. Online, the Detroit Marathon has been on lists as amongst one of the fastest routes in the U.S., with an elevation gain of 67 metres and elevation loss of 67 metres. It’s fairly scenic, too; there are also a few parts of the route that take you on tree-lined residential streets–with the leaves turning colours, it makes for a pretty run, (and, as mentioned above, the epic Ambassador Bridge crossing). The time of year also means there’s a decent chance you’ll have good weather conditions for the race as well–this year, it was about 6 Celsius when the race started at 7 a.m., a mix of sun and cloud, and it warmed up to a pleasant 18 degrees or so by the time I crossed the finish line
The medal and finisher t-shirt are pretty cool
Although I typically don’t find medals or race t-shirts all that special, the Detroit Marathon seems to often have great ones. This year’s long-sleeve t-shirt has a fun graphic of the bridge on the back and the medal is a nice weight and features Canada on half of the ribbon with the U.S. on the other half (that said, I have seen some runners disappointed that the medal is almost identical to the ones from 2023).
You get to explore Detroit post-race
Conde Nast Traveler named Detroit as one of the best places to go in North America in 2024 and if you’ve never been to the D, you’ll quickly discover there’s plenty to enjoy while in the Motor City.
Room at the Godfrey Detroit hotelWhere to stay: The Godfrey Detroit takes you just outside of the downtown core to Corktown, a charming historic neighbourhood with cobblestone streets (plus directly across the street is Ottavia Via restaurant, perfect for some pasta pre-race if you can snag a table). The modern rooms are spacious with comfortable beds and C.O. Bigelow-stocked bathrooms, and in the lobby, you’ll find plenty of runners, medals on, relaxing post-race watching the big-screen TVs.
Diego Rivera mural at the DIAWhat to do: Music lovers will not want to miss the Motown Museum and for some gentle active recovery after the race, stroll through the Detroit Institute of Arts to take in pieces by Picasso, Monet and the incredible Detroit Industry Murals by Diego Rivera. If you’ve got great weather, keep those legs moving by checking out the street art in Eastern Market and the Belt.
Celebrating at Buddy’s Pizza with the Detroit Free Press Marathon medalWhere to eat: The only problem when it comes to food in Detroit is narrowing down where to eat. For carb loading before the race, there’s Ottavia Via across from the Godfrey Detroit, but there’s also a great tagliatelle with meat sauce at Alpino, where the cuisine is centred on dishes from the Alpine region. For your post-race lunch, if you want to go with something that’s a Detroit specialty, get yourself to Buddy’s Pizza, the birthplace of Detroit-style pizza–they’ve been slinging the square-cut, caramelized-cheese crust pies since 1946. Then for a decadent dinner, you can’t go wrong with Le Supreme (located in the Book Tower) for bistro classics including escargot, foie gras and filet mignon. Follow it with cocktails upstairs at Kamper’s Rooftop Lounge, where you’ll get a fantastic view of downtown Detroit and then head over to the charming Candy Bar in The Siren Hotel. This cozy pink cocktail lounge, with its stunning oversize chandelier, has been named the most beautifully designed bar in Michigan and its intimate atmosphere is perfect for toasting your race over inventive craft cocktails.
My two favourite athletes from the 2024 Paris Olympic Games were Ethan Katzberg and Mohammed Ahmed. They competed in different events—Katzberg, the hammer throw, while Ahmed ran the 5,000m—and had different results. Katzberg took gold and Ahmed, who was tripped in his heap, didn’t medal. Taken together, both have important messages on how to train, compete, and keep finding new finish lines.
“If you let yourself feed into nerves, imposter syndrome can follow and you wonder if you’re ready,” says Katzberg, the 22-year-old from Nanaimo, BC, who threw his first 16-pound hammer in Paris 84.12 metres, securing gold at the start of his event. “When the stadium’s full, it doesn’t matter if it’s one person in the audience or 70,000—you have to ignore it and focus on doing the same thing you’ve done: forget where you are and focus on what you know how to do.”
It’s amazing how applicable Katzberg’s feelings from Paris are to runners embarking on their own race. Nerves are natural. You wonder if you’re ready. Suddenly, you start feeling weird leg pains and you’re sleepless, agitated and scared. For Katzberg, who’s built like Thor and eats bison, he learned early on that you have to take a big day seriously. But not so seriously that you can no longer breathe.
“The massiveness can capture you, be ready,” he says, and shares his approach to training. Odds are if you’re reading this you have already completed your big event of the fall. Did you reach your goal? What could you do differently in 2025? As runners, a new race is always dawning. Katzberg takes big training blocks and breaks them down. “A year or even six months is too long to train for, so I’ll look at it as a series of two-month intervals, then break that down into a series of weeks,” he says.
ANYTHING CAN HAPPEN: Moh Ahmed didn’t have the dream race he’d trained for yet responded with grace when things fell apart. For us, that could mean first focusing on core strength, then endurance, then speed. If you ran in fall and will (eventually) pivot to spring race goals, cut your training down into chunks.
“You don’t learn a lot from winning, you learn a lot from losing,” he says, which means the Olympics might not have taught him that much (he won). But for us, to hedge, if your race doesn’t go well, it’s not a complete stinker. Focus on what you can change for the spring.
Mohammed Ahmed has had plenty of time to learn. In his race, Ahmed was caught in a swirl of runners and tripped—at the height of his power on his biggest day, he had his race taken away from him. “Such is life,” he wrote on Instagram. “Much to my dismay, I’m forced to watch from the sidelines. We fall, stumble and get knocked down. But damn, we don’t gotta stay there for too long, do we?”
Ahmed, reached in the midst of his training for the World Championships next year in Tokyo, was inspiring with each word he said. “I find humbleness sexy,” he told iRun, and unpacked that statement: always an underdog since moving from Somalia to Canada, where he didn’t speak the language and had never attended school, Ahmed expects life to be hard. His work ethic, effort and consistency is his unfair advantage against his competition. Ahmed, silver medalist at the 2021 Olympics and Canada’s record holder at indoor and outdoor 5,000m, and outdoor 10,000 metres, has learned to stay in the present.
At each workout, he’s concentrating on where he is, that moment. “Love the process and enjoy the pursuit of the goal, then keep repeating what works,” says Ahmed, top ten in the world since 2016 and still showing up every day. “Being consistent day in and day out and paying attention to details is hard, but it’s a recipe for winning. People like to pretend that running is an easy sport. But what I love most about it is that it’s hard.”
GOLD MEDAL MOMENTS: Katzberg, after winning the Canadian Gold. For whatever reason, hearing Ahmed admit that running is hard came as a relief to me. You can train, avoid French fries and buy super shoes, and still bonk at a race you’ve done ten times. Running is hard. And throwing hammers like Ethan Katzberg is beyond what most average people attempt. But the Canadian Olympians are no different than you: they get nervous, they train, they try to avoid junk food and they compete. Then they do it again and again.
“My gramma used to share a Somali saying with our family, ‘abandon that which has departed and ponder on that which is yet to come,’” Ahmed says. “If you’re on a boat in the middle of the ocean and it hits something, you swim. You have to keep moving forward so you work hard. Nothing is guaranteed.”
There are lots of different races. But there is only one TCS New York City Marathon.
It’s hard to describe what makes the TCS New York City Marathon so unique, but it begins with crowd support. Given the enthusiasm of the sideline supporters, the event feels more fun than your typical race: the energy from the crowd makes it almost feel like a Macy’s Day Parade. Each borough that you run through seems to want to give runners their best chance to succeed. And, since the spectators are having so much fun, it’s hard not to have fun alongside them.
The whole thing felt like a gift.
The morning routine, however, is a challenge on race day, so be prepared to get up early in New York, hurry up—and then wait. I did not have a PB in mind and only wanted to run gracefully. That takes a lot of pressure off, especially when you’re constantly tweaking what to wear, eat, hydrate, and how to find one last bathroom break. On Sunday, I experienced so many early morning different emotions that by the time I made my way to the corral for the starting cannon, I was 100% ready to race.
I consider that luck.
Like always with races, the actual running bit after so much time in preparation comes as a relief.
Brooklyn, where the run really starts, is unbelievable. Everyone in their life should be gifted the experience of racing through Brooklyn at the TCS New York City Marathon. All I can say is I felt like Travis Kelce after the Super Bowl. I don’t think I’ve ever smiled so much during the marathon. I also highly recommend running without music, because the block parties and stoop jams provide such diverse soundtracks that it’s a shame not to soak everything in.
The experience is visceral, massive, emotional, huge.
Queens is just a short bit of the race and then, after going through a long bridge at mile 15, the race sort of starts at the back half when you enter Manhattan. How to put this in words? You’re in a tunnel for about 15 minutes and, when you get out—at least when I ran on Sunday—the sun is shining and crowds are cheering and it’s like the darkness opens up to the promised land.
I sped up my pace.
Hitting all of the water stations, I cruised up First Avenue and all the way to the Bronx where, OK, for me, the work part of my New York visit began. Now it’s no longer a parade, it’s time to work. Roughly I had the runner’s high for 80% of my race and the last twenty percent, grit. I think all racers would take that breakdown. So, when the race got tough, I had my mantra kick in: a little more, a little more, a little more. And that’s all it is. Keep pushing and hustling and trying not to fall too far off pace and, slowly but surely—the miles keep ticking down until it suddenly happens all at once—now you’re on the perimeter of glowing Central Park and can feel the finish line vibes. It’s deep and magical and when I’m asked why I run, well, it’s this: I feel alive, tired, exhilarated, emphatic and depleted, all at once.
OVER TIME: More than 50,000 runners competed Sunday at the TCS New York City Marathon. I could not pick up my pace as I closed in on the finish line. I didn’t throw up my hands or scream or yell. I ran with everything I had, which wasn’t much after 42 kilometres, but the wheels didn’t fall off and I made it through the chute and got a medal placed over my head. I enjoyed myself for the long run and, when I had to, buckled down and finished the job.
The TCS New York City Marathon is one of the Abbott World Marathon Majors and each of those events have their own distinguishing virtue. Berlin, where Natasha Wodak set the record, is fast; Boston is like a marathoner’s Olympics because you have to qualify to get in. There’s Chicago, which is flat, and Tokyo, which, being Japan, is an opportunity to see the world in your race shoes. People love the TCS London Marathon, which is in spring, and now Sidney just came onboard as an Abbott World Major, and who doesn’t want to race Australia? But New York is New York: a marathon that feels like a celebration, a race with crowd support that everyone in life deserves, but only us New York runners get to receive. I’d run the TCS New York City Marathon once before. In my mind, I keep running it again and again.
New Balance recently hosted the Canadian Fresh Foam X 1080v14 Launch Party in Toronto to kick-off the TCS Toronto Waterfront Marathon weekend and iRun was there. After demoing the shoe and introducing Canadians to the fourteenth iteration of one of running’s all-time most popular models, runners mingled, snacked and generally left the event inspired for race day (in addition to being informed of a great new training shoe).
Micah Powell leads the warm up for the guided run to test the New Balance Fresh Foam X 1080v14 in TorontoFollowing up on the Canadian launch, New Balance will be at the TCS New York City Marathon this weekend, hosting “The Clubhouse,” at 10 Columbus Circle, at Fleet Feet, with Happy Hour, Swag, DJs and a shakeout run Saturday morning with Meb Keflezighi, American 2004 Olympic Marathon silver medalist and all-around awesome guy.
The festivities begin November 1 at 8am and run through Monday, November 4 at 4pm, when the “The Clubhouse” turns into a “Recovery Zone,” and racers can have their medals engraved. iRun will be by the Clubhouse Saturday around 12:30pm, and many of our friends from BlackToe running the New York Marathon will also be dropping in around that time.
The New Balance Fresh Foam X 1080v14 available now.Look for a review of the great Fresh Foam X 1080v14 dropping soon at iRun. And if you’re in New York this weekend for the marathon, meet us at The Clubhouse and, together, let’s get psyched.
Different sneakers are designed for different workouts, all aimed to optimize different running thresholds. A complete race requires lots of different training bits coming together. During your training, each workout requires something different—easy runs, long runs, tempo and speed work—and different shoes will help you achieve each individual goal in order to have it all come together on race day. On Sunday, Natasha Wodak won the 2024 Canadian Marathon Championship. Wodak, two-time Olympian, is an ASICS athlete and Canada’s all-time fastest women’s marathon racer. We asked her to look at her ASICS running shoes, and determine how you can best gear up for your next race goal.
JUST LIKE MAGIC: A carbon-plate aids speed and responsiveness in the MAGIC SPEED. MAGIC SPEED
“I feel fast in this one,” says Natasha Wodak, of these race day and/or workout shoes, also perfect for tempo runs and interval workouts. “They’re light, bouncy and have a carbon plate.” When you’re looking to feel confident and get down to work, there’s nothing like MAGIC SPEED.
EVERYDAY TRAINER: The versatile and comfortable NOVABLAST. NOVABLAST
A daily trainer, easy/recovery shoe, this model has a springy feel for an energized mindset. “I absolutely love these and I wear these the most,” says Wodak. “They offer cloud-like comfort and responsive bounce-back. Perfect for an energized ride.”
EASY RUNNING: It’s important to have shoes like the Gel-NIMBUS to eat up the kilometres during a race build. GEL-NIMBUS®
Another great shoe for clocking the kilometres, neutral, soft and comfortable and perfect for the day after a big workout or long run. “I like these for shorter, easy runs on the pavement because they’re super cushioned,” says Wodak. “I also do a lot of walking in these excellent shoes.”
FAST TIMES: Wodak last month after winning the Under Armour East Side 10K. SMOOTH SAILING: The GEL-KAYANO is neutral, comfortable and light. Perfect for almost everyone. GEL-KAYANO®
A daily trainer which offers a protective feel—cushioned and light—the shoes offer a confident, reliable mindset and a smooth, effective ride. “They begin as a hard-working training shoe, then race shoe, then street shoe, a lawn-cutting shoe, then a shoe donated to Africa,” says Rick Shaver, who owns fifty pairs. “They live a good life, my GEL-KAYANO shoes.”
SUPERBLAST OFF: For a responsive shoe, Wodak uses the SUPERBLAST. SUPERBLAST
A super trainer designed for the long run, able to withstand the pounding and perfect for easy or recovery runs, this shoe offers a springy feel and energized mindset. “This is the “biggest” every day trainer—the most responsive and cushioned of all my shoes,” says Wodak. “I save this one for my longer runs.”
SPEED THRILLS: The super shoe from ASICS, the METASPEED series, which earn the highest Wodak praise. METASPEED Series
A fast-feel powerhouse designed for race day and world records, this is the shoe at the end of the rainbow, what you want to be wearing when it’s time to compete. “The supershoe!’ declares Wodak. “They’re super lightweight, cushioned, responsive and that good ol’ carbon plate propels you forward. The best race shoe I’ve ever worn.”
To see the complete line of ASICS shoes, please click here.
Fifteen runners joined forces with iRun and Athletic Brewing to train for and compete at the TCS Toronto Waterfront Marathon this past weekend and raves were received from the entire team. On a near perfect Toronto weekend with 30,000 participants and spectators screaming at the top of their lungs, it was an extraordinary weekend at the races, put together by the best non-alcoholic drink crew in the world. After the race, our team reassembled to reflect.
TASTES SO SWEET: Hartley, enjoying the fruits of his successful marathon this weekend. “It was a huge crowd and a perfect day, so much energy on the course and with the spectators,” said Tim Hartley, who works in a Cardiac Rehabilitation program and runs, he says, to slow down getting slower. On Sunday, Hartley completed the marathon. “There were spectators all along the course and there was a group of four runners connected as a train! I crossed the line just behind a couple and so witnessed their marriage proposal at the finish. She said yes!”
“Anything can happen on race day.”
TEAMWORK MAKES THE DREAM WORK: Antaya, left, with iRun’s Ben Kaplan, and Jen Savage, right. After working together online, it was refreshing for the group to meet at the Athletic Brewing booth. The race days in Toronto—the 5K was run on Saturday and the half marathon and marathon this past Sunday—were sunny, relatively windless and smoothly run. Elites were resplendent and, reporting from the race course, I can confirm that the weekend was exciting and fun. There were more than 30,000 competitors and Athletic Brewing hydrated runners and their friends both all weekend long and after the race. Kristen Antaya, approaching the finish line below, demonstrated how any day running is a good day.
FINISH LINE FEELS: Antaya, approaching the last 100 metres of her marathon race. “My race went really well even though I felt undertrained going into it and was worried the wheels would fall off early,” says the runner who attended the race from her home in Halifax, Nova Scotia. “While I fell short of a PR I actually ran seven minutes faster than I ran the Ottawa Marathon earlier this year so overall I’m more than pleased the way everything went.”
Melissa Sweet, who also raced this weekend, sent us this report. “I had a blast!” enthused Melissa, who fell in love with running as a transplant to BC and joined their local running community. “As someone who is not a fan of road running this race may have helped me see things a bit differently. The energy of the volunteers, cheer stations and random people along the course was unmatched! It was so nice to be back in Ontario!” continued Sweet. “I’m an ultra-runner so I’ve run the distance before, but this was my first official marathon and I PR’d it! Shout out to Kristen who came to Toronto from Halifax. We we walked from VIP to the start line together and she definitely helped calm my pre-race nerves!”
ON THE LINE: Jen Savage, just before the starting gun blew, ready for her first half marathon. That, in essence, is the reason behind the Athletic Brewing team: we know that running is an individual sport, but we also know that running is made better with a community. In the end, running is something each of us have to do by ourselves. But being part of something bigger, adds richness and depth to the entire experience. At the TCS Toronto Waterfront Marathon, the Athletic Brewing race team experienced this in spades. We’ll give team member Jen Savage the last words.
“The race was amazing and there was so much energy from the crowd,” she said. “My strategy was to run a relaxed 10k and then see how long I could hold on after that since over 10k is new territory for me and the plan worked!! After 14K, my IT band started to act up, but I still finished strong at 1:42:37 and I was really happy with how my first half marathon went and was surprised to come twemty-sixth in my age category. I can’t wait to do it again.”
For details on varieties and how to order your own Athletic Brewing, please click here.
How the innovative new GlideRoll Rocker helps the editor of iRun get ready for race day
Evenly dispersed, the foam beneath the Brooks Glycerin Max provides a smooth ride that’s nitrogen-infused, which is hard to quantify but shows up on the run. The cushioning is plush yet the shoe maintains its dexterity, and it’s malleable enough to allow the foot to move. A neutral shoe with a 6mm midsole drop, this sneaker represents comfort and innovation from a 110-year-old footwear brand.
Glycerin Max is designed for the extreme end of the cushioning spectrum and when preparing for races and working in a variety of shoes, the Glycerin Max is perfect for recovery. Leading into my training for the TCS New York City Marathon, I’d never approached such volume: weeks of 100 kilometres at 50-years-old put my ligaments to the test. It was during this cycle that I began wearing the Glycerin Max and I found it a perfect accoutrement to the mileage. With its GlideRoll Rocker, upturned wedges at the toe and heel, where additional DNA Tuned cushioning is stacked, I could transition deftly on my strides.
In addition, when working on Fartleks or interval training, at 10 ounces, I found the shoe light enough to compete. I’d do 18 kilometre sets with 8K mid-workout at half marathon pace in my Brooks Glycerin Max and find the shoe responsive at both speeds. What’s more, a product of Brooks, the number one performance running shoe in terms of 2022 American sales, with 22% market share, the shoe would not only survive a tough workout on Wednesday, but also retain its cushioning when I turned around to run 33K in the Brooks Glycerin Max Sunday morning.
Important to mention, I’ve long believed that Brooks is now making the prettiest shoes on the market, and I know I’m not the only runner who cares about style. I tried the Glycerin 21 with the aqua blue wave and the all-white Ghost Max sneaker and it pained me to wear these shoes running. They looked too good to muss up. Style has come to the races and Brooks may be leaving its rivals in the lurch. It’s no longer enough to make a shoe that’s light, springy and responsive. It now needs to look cool and Brooks is doing a good job at mixing fashion with function so we show up on race day ready for Instagram.
The Brooks Glycerin Max is a giant leap forward for one of the leading shoe brands in the world. If you need a shoe to help you with mileage or to recommend to someone getting into the sport, the Glycerin Max is cushioned and soft, plush and comfortable. It’s fast, sleek and effective for a variety of workouts. It’s a shoe I have no compulsions about to recommend.
For more information on the Brooks Glycerin Max, please see BrooksRunning.com.
TCS is the title sponsor of marathons in Toronto, New York, London, Amsterdam, and Sydney, among a portfolio of 14 global endurance running races. Michelle Taylor, head of Global Sports Sponsorship at TCS, tells iRun why her global technology company puts a premium on your health.
A marathon runner, Michelle Taylor is effusive when talking about the sport we love. Her company, which provides global technology services and consulting, has changed our sport by elevating the world’s best races. TCS is a leader in the growing fields of AI, digital twins, and synthetic biology. Through their apps and sponsorships, innovation and green initiatives, it’s not exaggerating to say that TCS is the most important brand in the world for the running community that’s non-endemic to our sport. For Taylor, a nine time marathon finisher, the qualities that make a runner successful mirror the ones that have made Tata Consultancy Services thrive across 55 countries with a market cap of more than US$200-billion.
“Running shows how much good you can do in the world,” says Taylor, still emotional after returning home from the TCS Sydney Marathon, the most recent TCS race sponsorship—an event most believe is on the cusp of becoming an Abbott World Marathon Major. “We sponsor marathons because we believe in health and wellness and events help us showcase how TCS’ technology can help solve problems and build a better future—together.”
JUST DID IT: A finisher celebrates her success at the TCS New York City Marathon. The TCS technology on display at the races, including this weekend’s TCS Toronto Waterfront Marathon and next month’s TCS New York City Marathon, is the race app, powered by Tata Consultancy Services, that gets downloaded 2 million times-per-year. The app allows live tracking of runners and pinpoints racers across the course, so family and friends can lend loved ones their support. But that’s not all TCS does for runners. In 2023, TCS created a digital twin of Boston Marathon champion and two-time Olympian Des Linden’s heart. This year, with its Future Athletes project, TCS aims to help a diverse group runners train smarter and safer by creating digital twins of their hearts. The data on nutrition, medicine, sleep and recovery can be shared with us all as TCS uses the information to enhance knowledge and improve global health.
“We believe technology can help everybody live longer, healthier and fitter lives,” Taylor says. “We’re studying the heart through the lens of sport, but the implications are much broader. At TCS, we use sport for innovative new learnings that will impact people—clients, runners, employees, the whole world at large—across a much wider, diverse space.”
START SOMETHING NEW: Start lines are a perfect metaphor for a step towards good health. TCS is forward-thinking, so it’s no surprise that schools are where the company also parks its vast resources. Taylor says that at TCS, the company recognizes and celebrates our most influential and inspirational agents of change—teachers—and the communities that support them. To that end, TCS is heavily invested in the education system of their communities: enhancing science, technology, engineering and math programs. Leanne Loney, a teacher with 22 years experience in the Ontario and Quebec school systems, says she uses the TCS’ flagship digital innovation and career readiness program, goIT, to provide a structured environment for K-12 students to imagine and design tech-based solutions to global problems and introduce them to careers in the STEM fields.
Through compelling design workshops and custom mentorship experiences, goIT engages students around the globe by challenging stereotypes and inspiring our future leaders to pursue careers in STEM and the computer sciences.
To that end, Leanne Loney is a fan.
“I use the TCS goIT challenges to incorporate technology in the classroom and tackle global issues, like sustainability, and the program has opened the world up to my students,” says Loney, who’s intricately connected to the TCS ecosystem. Loney doesn’t only teach her students. She also inspires them through her marathon running, which TCS also supports. As part of Team TCS Teachers, Loney was awarded a bib by the company to run the 2023 TCS New York City Marathon with fifty other teachers from around the world. “Running helps me feel good, clears my mind, and gives me energy so I’m ready to inspire my kids,” says Loney, attempting marathon number forty-nine at the TCS Toronto Waterfront Marathon this month. “My students—even my own children—see my marathon running and realize it’s something that they also can do. Everyone who knows me sees how running makes me feel so fulfilled.”
Michelle Taylor also feels fulfilled, and the lifelong runner says she’s working her dream job. Holding the tape at the TCS Sydney Marathon, Taylor watched as the last runners crossed the finish line before the Sydney Opera House, expressions of hope and pride across their faces.
“At TCS, we have a long future ahead of us in the running space and we know that technology will continue to evolve the sport and make it more inclusive and accessible,” Taylor says. “Sydney was just the most emotional, wonderful experience and it solidifies how the beautiful sport of running is a place of shared values at TCS.”
Jen Savage sums up the race day emotions pretty well in her last race day report. “I’m excited to try and complete something I never thought I could,” she tells iRun, as she prepares for her first half marathon this Sunday at the TCS Toronto Waterfront Marathon. “I’m not really a long distance runner and I have a medical condition which impacts my throat. Due to that, I won’t able to do gels during the race which makes fuelling tricky. This will be a big rewarding challenge for me to show that I can overcome challenges. I’m really excited for all the energy everyone will bring on Sunday.”
Athletic Brewing has helped train fifteen athletes and we’ve followed them through the course of their journey. The idea behind this series is: what these random fifteen people might be experiencing probably relates to what’s going through your own head right now.
HARDER THEY COME, THE HARDER THEY FALL: Running prepares you for life’s challenges. “I’m pushing myself to be my best version,” Jorge Suarez reports. “What motivates me every day? Hard things take time to do. Things that seem impossible to you, take just a little bit longer. Never give up.”
Oftentimes at the magazine, we question why we run. It’s something we also wrestle with as we seek out personal bests and sustainable habits and some sort of routine that provides both mental and physical health. Running, engaging with the sport over the long-term, requires discipline and delayed gratification and sacrifice. Oftentimes we seek out pain. So why do it?
“I run because I can,” Pamela Bottos, pictured up top, told us. “I relish the challenge and the journey leading up to race day. All the early morning runs, the weight lifting at the gym, the cross training all accumulate to this day. Your body and your mind are fully charged with a variety of emotions. This year, I will race for my brother who lost his life to brain cancer last August. He always loved a good challenge. I run because I can.”
FACING THE MUSIC: Race day is a day to celebrate that you can run. Ultimately, that’s the message I always come back to: I run because I can. And I love the idea that race day is just a celebration of your training. And, even if your training went sideways—life, we all know, can sometimes get in the way—race day can also be a time to celebrate life. You’re outdoors. You’re exercising. You’re amongst likeminded people all working hard to fulfill their own variation of the same dream: crossing that finish line and, indeed, preparing for whatever comes next. At iRun, we thank Athletic Brewing for such a great program and for making a product that we truly love. Non-alcoholic drinks have become a huge part of my training and it feels good to drink less and it’s something that makes me feel proud.
Thanks to everybody on our Athletic Brewing race squad for being so awesome, and good luck to everyone, everywhere, doing hard things. We’ll leave the last words to Athletic Brewing athlete Martha Lukowicz. “I’m feeling super pumped for race day and ready to dig deep! Knowing that my three kids and husband will be there along the course cheering me on is keeping me motivated during this taper while I take it easy and eat like it’s my job,” says Martha, pictured above. “I’m lucky to have my husband be so supportive during this journey and many Saturdays dedicated to long runs and I’m running and fundraising to raise awareness for melanoma and other skin cancers which has personally affected my family, so this one is for my sister and my momma. I can’t wait—let’s gooooo!!!!”
Athletic Brewing’s street team will be out in Toronto between 3pm and 7pm at King and Bay Streets on October 16 and October 17, and at the TCS Toronto Waterfront Marathon. If you’ve never tried their product, now is your chance.
What is the marathon but a 42.2-kilometre metaphor for carefully controlling what you can control and gracefully adapting to all that you can’t?
Whether you’re running the TCS Toronto Waterfront Marathon this weekend or beginning to taper for the Hamilton Road2Hope, or, hello, the TCS New York City Marathon in early November, there are a few things we know for sure.
We know it’s 26.2 miles, which we know is 42.2 kilometres, though unless we manage to run the tangents perfectly, it’ll probably be more.
We know how well we’ve trained, how much speedwork and how many long runs we’ve managed to complete, and we know that at this point, we can’t get much better but we can definitely still get injured.
A GOOD DAY TO HAVE A GOOD DAY: The start line at last year’s TCS Toronto Waterfront Marathon. We know they hide the wall around mile 19 or kilometer 30, which is when our muscles will run out of glycogen, and we know we can minimize its effect with sugar, electrolytes, caffeine, and water.
We know that “Nothing new on race day” is always good advice. We know that if we’ve never carb loaded with an all-dressed pizza before, we’re not going to start now.
And if it’s New York, we also know we run through the five boroughs, and we know that’s the title of an excellent Beasties Boys album that would make sense to put on any running playlist.
Then, of course, there’s all the things we don’t know. Will the weather be good, or bad, or hot, or cold, or will there be sideways rain hitting us in the face for the duration? Will the crowds be so dense throughout that we never really get into our groove until it’s too late? Will the steel-cut oats we’ve sworn by for years have gone off just enough to hit us with stomach cramps at the halfway mark? Will a new course record be set? We just don’t know.
FEELS GOOD: Pictured above, the vibes we all want to channel on race day—whatever we’re running, wherever it is. And if it’s New York, we could be in the middle of a World Series between the Mets and the Yankees. If this subway series comes to pass, and if it goes down to the wire, Game 7 would happen the night before the world’s biggest marathon. Will we be running through mountains of ticker tape? Will the city that never sleeps be wired beyond belief? We just don’t know.
Oh, also: Two days after the race, Americans go to the polls to decide the closest presidential election in modern history. Will they elect their first female president? Or their last president ever? Are we headed into an era of renewed optimism and abundance, or a desperate vendetta of malevolence tempered only by incompetence? It’s a coin toss! As Canadians, we can only watch and wait. We just don’t know.
So for that marathon, for any marathon, and for life in general, we focus on what we can control. We know the distance. We fuel accordingly. We support those running around us. We avoid novelty for novelty’s sake. We trust our training. And we aspire to gracefully adapt to everything else.
iRun and Athletic Brewing have teamed up to create a race team for the TCS Toronto Waterfront Marathon. Throughout their journey, we’ve taken you inside their training for the highs and lows of what it’s like to prepare for a big race goal. Now, with just eleven sleeps to go before race day, two athletes talk about how they prepare for their moment of truth. Can you relate? Let us know in the comments.
Tim Hartley, “I want to slow down getting slower.”
ALL HEART: Working in Cardiac Rehabilitation, Tim Hartley knows first-hand the value of exercise. In my work in a Cardiac Rehabilitation program I was shocked the first time I encountered a patient the same age as me. Surely I’m too young for that?! Well, first, heart disease encompasses a huge spectrum of illnesses, some of which can present at birth, so no, one is never too young. And second, yep, I’m the same age as many of our patients in Cardiac Rehabilitation.
One of the best predictors of mortality (death) and morbidity (illness) is functional capacity—fitness, or VO2peak. A larger and larger proportion of the Canadian population is becoming less and less active, and as we age, our functional capacity tends to decline: starting from a progressively more sedentary baseline, things are looking bleak.
I completed the final version of Ironman Canada in Penticton at the end of August—next year it moves to Ottawa. In a strange turn of events, the swim ended up being cancelled, resulting in a bike-run event— 180K ride followed by a marathon. That’s a really long warm up for a really long run, and it was more of a humbling experience than a race. But I finished, and I’m proud of that. It was also great to see Athletic Brewing in the athlete village! So I got to try their Run Wild IPA. It’s light, and refreshing, and without the alcohol, there’s no fuzziness and no headache, so I’m pretty much sold. My next choices are going to be the All Out Stout or the First Ride—I like ambers and browns, so they might tickle my palate more. The Oktoberfest might also be timely and tasty, we’ll have to see. It’s certainly the season to give it a try.
I was pretty worried about falling into a post-milestone funk, so the opportunity to do the TCS Toronto Waterfront Marathon sounded like an excellent antidote to a post-Ironman let-down. I planned to take a few weeks off, and then get back to running. Not having to fit in biking and swimming sounded blissful, too. Unfortunately, the few weeks off were extended by a travel-induced cold, but I have managed to get back out there, and I’m still looking forward to the marathon. I’m not feeling great about the training I haven’t done, but there’s nothing I can do about missed workouts now!
Trying to re-establish a routine continues to be the biggest challenge. There are always a million excuses to do a million other things. I did get out to 14k last weekend—and it didn’t feel horrible, so that’s really encouraging. I’m scheduling run time into the calendar, too, which cuts down on the excuses. I’m looking forward to getting back into cooler weather and some good runs, and I’m looking forward to getting back to Toronto to celebrate the running community and soak up the experience.
BLAZING HER TRAIN: Tascha prepares for the Athletic Brewing Race Team at Sulphur Springs. iRun: What have you learned, and what do you need to unlearn—what can be tweaked?
Tascha: Learning is a process and I have definitely learned what works for me nutrition wise while running. I now know when to take my gel, nibbling throughout my runs, and small sips along the way! I need to unlearn the bad habit of me not picking up my feet—the result has been going flying over roots and landing on my hands and knees! Haha! Cut knees and ripped tights have been the result!
iRun: What are you most looking forward to about race day?
Tascha: I am looking most forward to running among the crowd, motivating people along the way, and breathing in the fresh air. Running creates a sense of freedom that is what my mind and body need to conquer the weeks ahead and decompress from the one prior.
iRun: Tell us about one particular run that made you feel good.
Tascha: My run that made me feel good was racing at the Golden Ultra. 60km’s of trails including gruelling climbs and rocky terrain, but the reward of being on top of the clouds at the top of Kicking Horse. It challenges me but made me realize anything is possible as this was my longest distance ever.
The 74-year-old Quebecois marathon runner Benoît Rancourt is the second child of a family of ten boys and two girls and, since 1982, has completed 192 marathons. Four of his brothers have run 100 marathons and, once, nine of the ten family members finished the same marathon race. Rancourt, who has run 92 marathons since 2015, aims to complete marathon number 200 next year and runs five days a week. He takes the month of November completely off.
“I’m not good at offering advice,” says Rancourt, one of the few runners you’ll ever meet who’ll say that. “Running is a good way to keep a certain physical shape which isn’t too expensive and is easy to practice. I do my errands and when I come back home, I go running.”
100 MARATHONS AND RUNNING: Rancourt, after finishing his one hundredth marathon. Running, of course, is something we obsess about—especially now, race season. But to hear great athletes simplify the sport is always refreshing and almost always these athletes tend to be the nicest people you’ll ever meet. Leanne Loney, a teacher based in Quebec, is closing in on marathon number 49 this month at the TCS Toronto Waterfront Marathon. She’s met Rancourt on several occasions and says she always leaves these meetings inspired.
“He has always been welcoming and encouraging when I see him at local races and in May I was so excited to give him his Ottawa Marathon medal when he finished,” says Loney, who finished that marathon and, afterwards, hung around the finish line to give out medals. “Inspired by him, I tell my students that I hope to be a little old lady running marathons for as long as I can.”
FINISH LINE FRIENDS: Leanne Loney with Benoît at the Ottawa Marathon.Rancourt wouldn’t give me any secrets to his longevity, but he did mention that it’s not necessary to race to be a runner and that it’s also not important to run fast. “Time is not so important and everyone can choose their distance and run at their own speed,” he said, adding that he recently branched out from running with his siblings, to also run with his kids. On marathon number 100 and number 150, Rancourt ran with his daughter and son. (That’s him with his daughter pictured up top, at the 2015 Boston Marathon). “I think I’ve been able to share my passion for running with my family,” he said, mentioning that he runs in Saucony Kinvara shoes. Like many great runners, Benoît hesitates to find any divine wisdom in his sneakers, though after we spoke, something he said lingered in my mind.
“Running has taught me to better understand my strengths and weaknesses,” he said, “and make adjustments accordingly.”
The New Balance Fresh Foam Hierro X v8 launched back in the summer. iRun put it through the test on a few spicy trails and park paths.
The first run was mainly on flat paved park surfaces and grass. The start of the run was on urban thoroughfare to get to the multi-use path along the Trent Severn Waterway. Once on park paths the Fresh Foam lives up to the plush cushioning and comfort between surface transitions. It made for a smooth and comfortable run switching road, path and grass.
On dirt trails and gravel, the traction and durability really shines through with the Vibram® outsole on the undulating sections. The Fresh Foam helps to keep the bounce in your step on the ascent and a padded feeling on the downhills. The treads don’t have as aggressive a pattern as seen on other trail shoes, regardless, it had excellent grip on switch back tracks on trodden trails for 10K-20K distances.
The New Balance Fresh Foam Hierro X v8 comes in black, but for warm weather running lighter colours best to help mitigate the heat. The colour schemes of the Hierro X v8 are Gulf Red or Licorice (looks more like purple to me), and the tab at the back of the shoe makes for easy slip-on wear. The breathable mesh upper keeps the foot from overheating and it has a toe protector as part of its outer sole.
As we head into the autumn and you’re looking to tackle a trail race on dirt surfaces, forest paths that also include stretches of gravel or paved roads, I would recommend this lightweight, 6mm drop, cushy trail shoe.
Get these shoes now for your next trail race here.
It was Truth and Reconciliation Day on September 30, 2021, and over 600 runners came together in Edmonton for the Orange Shirt Day Run/Walk. Along the trails, there was a sea of orange, teepees at the starting line and wooden medals at the finish line.
Anita Cardinal, Edmonton-based Nêhiyaw (Cree) ultra-trail runner, race director, lawyer, and founder of the Indigenous Runners Red Trail Running, pictured above, remembers the organization’s first Orange Shirt Day Run/Walk. “I’ve never seen that before. I think I sat and cried for a week. It was so healing to bring our community together, to honour, remember, and learn.”
Cardinal has always been a runner. She founded Indigenous Runners Red Trail Running five years ago to include more Indigenous people in the sport. Cardinal says that the racing environment initially did not feel like a welcoming space to her. After her first race in her early 30s, she began to realize the real lack of Indigenous people at the start lines. “It was a lonely place, because I didn’t see very many people who looked like me,” she says. “I think that’s what attracted me to ultra running. If I’m going to be alone, I might as well be alone, right?”
Cardinal’s organization combats this sense of loneliness by fostering an inclusive, safe community for Indigenous runners. At the 60th annual Calgary Marathon in May, a team of Indigenous runners joined to run together. Cardinal says they wore their running ribbon skirts and shirts. “We stood proud and together in unity, in ceremony, and in healing,” Cardinal says.
VANCOUVER’S FINEST: Showing off their medals after the Vancouver Half Marathon. Cardinal is not alone in noticing the limited representation of BIPOC individuals in the running space. Crossing Lines, a grassroots collective founded this year, specifically advocates for the representation of BIPOC people in the ultra-running community. Matthew Geofroy, one of four founding members of Crossing Lines, noticed a lack of people of colour at the starting lines of Ultra races.
“Until you see someone who looks like you doing something, you are not necessarily sure you can do it,” Geofroy says, pointing out the necessity of their organization’s work.
Not only is Crossing Lines about crossing colour lines, it is also about crossing the start line. Kortnee Borden, a founding member of the group, says, “When it comes to ultras, you may not finish. Just crossing the start line is a big accomplishment in itself.”
Crossing Lines encourages BIPOC individuals to join the ultra-running community by removing some of the barriers associated with the sport. They provide resources like customized coaching plans, knowledge sharing sessions and financial assistance for registration fees, demonstrating their support for their budding community. This month, Crossing Lines will hold its inaugural event in Michigan by racing in Run Woodstock.
In Toronto, twins Alex and Vince Huynh saw the missing representation of Asian Canadians in the running space. Vince felt this starkly after participating in a number of run clubs. “It’s 2024. It was a bit of a shocker that the running community did not have that space for Asians,” Vince says.
Alex and Vince launched the Asian Toronto Running Club in April to promote a diverse and inclusive community for every runner, regardless of their background or fitness level. “We want to ensure that BIPOC individuals feel seen and valued,” Alex says. The group is already one of the fastest growing run clubs in Toronto, with over 150 active members. They encourage Toronto runners to join their community.
FACES IN THE CROWD: Trail runs defying stereotypes in 2024. In October, the Asian Toronto Running Club will be running the TCS Toronto Waterfront Marathon. They look forward to representing Toronto’s Asian communities at the start line.
The Ultra Black Wellness Society, known on Instagram as Team Ultra Black, also promotes diversity within Toronto’s running scene. Growing up after moving to Canada as a refugee at age six, co-founder Diana Anyim says she did not spend much time with her parents as a child, as they were busy with work and education, but they were adamant about her playing sports.
She says, “Being part of a team teaches you to have personal goals but also understand the value of support and unity.” Anyim brought the values of wellness and community into the organization. “We’re a group of Black athletes, who encourage each other and our peers to prioritize their wellness,” she says.
A registered non-profit, the organization launched in 2023 with an ultra-relay marathon from Toronto to Montreal. Now, their goal is to run an Ultra group relay or complete a group challenge every year. Once runners join Team Ultra Black, they are not alone in their training. “We are a community, and we value the growth of one another,” Anyim says.
Anyim calls for more inclusion in Canada’s running world. “It’s important for everyone to see people who look like them, in various spaces, including running,” Anyim says. “Our goal is to create a collective of inspiring Black wellness advocates to be ambassadors of positive change in our communities.”
Nothing like being out on a run when you’re favourite song drops in, prompting you to pick up your pace. Whether you need some fresh tunes for your next race or you’re just trying to eat up kilometres on a long run, these tunes come fresh from our readers: the crowd-sourced Pump-Up Playlist for Runners.
Joanne Merrett: Definitely have to have ACDC’s Thunderstruck (readers than LIKED this selection nine times!!)
Celene Hecimovich: ZZ Top, Legs and Concrete and Steel.
Bruce Springsteen: Dancing in the dark
The Eagles: the Long Run
Gayle Stuebing: Obviously Queen’s “We Will Rock You,” Survivor’s “Eye of the Tiger” and Journey’s “Don’t Stop Believin”!
Rick Stone: MGK. Concert for aliens
Marilyn Richardson: “One More” or “It’s On” by Superchick!
Sherri Rogers: Tom Petty, Running Down A Dream; Mambo #5, Lou Bega; Wonderwall, Oasis; Praise You, Fatboy Slim; Summertime Sadness, Lana Del Rey , Cedric Gervais .
Rick O’Shaughnessy: Life During Wartime by The Talking Heads
Pamela Smith Bottos: Song 2 by Blur!
Darlene Rahn: Love Runs Out, One Republic
Jenia Semenova: Don’t Stop Me Now, Queen
Steve Hirchak: Lust for Life, Iggy Pop and the Stooges
Susan Burwell Pozzobon: “I always picked up the pace for You Should Be Dancing by The Bee Gees.”
Lisa Bradley: Lose Yourself by Eminem, Kickstart My Heart by Motley Crue, 50, ft. Queenie, by PJ Harvey
Susan McCallum: Till I Collapse, Eminem
Cindy Elliott Southgate: Feel Invincible by Skillet
Leanne McNeil: Black Eyed Peas, Pump It
Steve Fleck: Champion, Buju Banton! “It’s on my Finish Line Playlist that I play when I am announcing!”
Mark Mathieu: Where the Streets Have No Name, U2
Victoria Thomas: Feel So Numb, Rob Zombie
Tammy Coghlan Pigion: Modern Love, David Bowie
David Dazé: “Teenager in the 70’s chiming in here. Jackson Browne’s Running on Empty has brought me great joy on runs over many years, as has Thunder Road and Born to Run by the Boss, and Go Your Own Way by Fleetwood Mac.”
Pamela Smith Bottos: Song 2 by Blur! (see the video up top!)
Steve Wood: KickStart my Heart by Motley Crue
Jon Nicholson, The Story, Brandi Carlile
Darlene Rahn: Love Runs Out, One Republic
Jenia Semenova: Don’t Stop Me Now, Queen
Mike Aubin: Break my Stride, Mathew Wilder
Rick O’Shaughnessy: Life During Wartime, The Talking Heads
Steve Hirchak: Lust for Life, Iggy Pop and the Stooges
Chanty Medeiros: Free Bird, Lynyrd Skynyrd
Zachary Randle: One Republic, Run Run Run
Pam MacCormack: Kenny Loggins, FOOTLOOSE
Ben Kaplan: They Not Like Us, Kendrick Lamar
Nancy Vadeboncoeur: Juggling Chainsaws from Jelly Roll
Dale Kaplan: Anything The Band
Lynne Gagnon: Unstoppable, Sia; I Know What I Am, Band Of Skulls (my absolute favourite – nice pace!)
Gary Clift: Electric Eye by Judas Priest
Jon Nicholson: The Story, Brandi Carlile (another repeat song!)
Tammy Coghlan Pigion: Modern Love by David Bowie
Whether you’re racing Marathon Beneva de Montreal this weekend or gearing up for any of Canada’s great fall races—or Chicago, TCS New York City Marathon or what have you—odds are you’re deep in your running. But things can always be fine-tuned, and that doesn’t just go for us amateurs. Yesterday Mohammed Ahmed told us that being humble was his secret weapon. “I’m always looking for ways to improve,” said Canada’s most successful all-time distance runner, a three-time Olympian. Here’s eleven things you can do today to improve your running tomorrow.
11. Cut out booze.
It’s contentious, but it works. Leaving behind liquor will not only improve sleep and diet, but increase focus and limit distractions. You don’t have to do this forever. However, when you want to zero in on your race goal, it’s helpful to put down the beer and wine. (Like all of these tips, the same lessons don’t hold true for everyone. But if it’s helpful for 93% of runners, it passes the sniff test with us).
10. Increase your cadence.
This has been perhaps my best tool during this training cycle. When I get tired, I focus on running quicker revolutions and it brings me back on solid ground. A good cadence is something like 180 steps-per-minute and I was recently surprised to find I’m closer to 140. Doesn’t really matter, except that time in the air slows me down and increasing cadence has helped increase my endurance. When I get tired, I take more steps and it’s been a gift. Something to consider on your next long run.
FEET, DON’T FAIL ME NOW: A distance runner, in super shoes, aiming for 180 steps-per-minute.9. Get supershoes.
In 2024, do we even still need to say that? If you have a race coming up, commit to the super shoes. The carbon plates not only produce faster rides, they also speed up post-workout recovery. Besides, if you quit booze, the money you save can be reinvested in footwear.
8. It’s monthly, not weekly, volume.
Too often runners become obsessed with how many kilometres they run per week. But that metric’s less important than what you’re running per month. A big week that wipes out the week following is actually counterproductive, especially if you’re not following a program with regards to your age. We’re shooting for long-term consistency in our training. And to achieve that, it’s about month to month, not week to week. Think about building a city, not a condo.
7. Change your music/change your route.
Gotta keep it interesting. The last thing we want is mid-training cycle fatigue, which is practically inevitable. A great trick I did during my cycle was, during 5-minute speed work rotations, instead of being glued to my watch, I made my pace quicken the length of a song on my playlist. This was challenging and fun—exactly what we want our workouts to be.
6. Fun is the desired emotion.
Mohammed Ahmed, a future iRun cover and about as thoughtful a runner as they come, kept stressing to us that running is hard. It’s almost a misnomer to think it’s easy, but people mistakenly do. Nothing easy about it. But that doesn’t mean you can’t enjoy the process. Reward yourself (without booze) after a tough workout. Buy a pink shirt. Run topless (I do this to my running partner’s consternation, but I just feel like it adds to my level of effort). Don’t be afraid to switch things up. Engage with the process. Enjoy it, as much as you can.
IN ELMORE WE TRUST: If Malindi Elmore, while raising her kids, working and marathon training at the highest level has time for weights, so do you. 5. Add weights.
Sucks, but Malindi Elmore, in preparing for Paris, added weights and got stronger. I just signed a new contract at my gym, and it’s hot and smelly and indoors, where I don’t like to be on the summer’s last days. However, runners need to do more than run and core strength will not only make you faster, but cut down on injuries. You can strengthen your chain. Maybe try classes or get a trainer, anything to spice workouts up. We like to run, not weight lift, hence we’re runners. But this is an important step.
4. Stretching before and after workouts also is key.
Another thing runners hate to do: stretch. Whether it’s pilates, yoga or even just some quick As and Bs before speed work, it’s important to activate your muscles before strenuously engaging them. Not all of us are spring chickens. The older you are, the more you need to do to stay limber. Ten minutes before and after each workout of stretching will help keep injuries at bay, and prolong your running career.
3. Land softly.
When exhaustion sets in, the footfalls begin sounding like earthquakes. Engage with your form. I’ve started doing long runs alone without music, like a real athlete, and this helps me concentrate on my form. Pay attention to how you’re running. Land softly, and carry a large goal.
2. Control your arms.
Immediately when you see another runner flailing their arms, you can tell their form is off. Badly. Keep your arms close to your body and pump. Don’t flail from side to side. I know elite racers who prance and you can see it from a mile away. Like your footfalls, engage your arms—and all of these things come from core strength. You’ll enjoy your running more if you pay attention to the details. You don’t have to obsess. However, if you’re wearing $250 shoes and racing Quebec City, get the little things right.
JUST DID IT: Imagine being Kipchoge. A big part of training is being able to pretend. See yourself at the end of your journey as you embark on your training. Remember what we do this for. 1. Visualize the finish line.
Mohammed Ahmed is training for the 2025 World Athletics Championship in Tokyo, next September. His race is one year away. But knowing where he’s going keeps him engaged in his workouts today. You have to have a race goal, and see it in your mind. What will it feel like crossing the finish line? Can you see yourself with 200 metres to go? By holding that vision closely today through your workouts, you’ll be less inclined to get the large popcorn at Beetlejuice Beetlejuice.
Know where you’re going and remember it: that’s the best way to cross the finish line, having won.
I run the Canada Army Run because it’s a fantastic way to contribute to the health and well-being of the wider Canadian Armed Forces community. I have worked with several members who have benefited from the Soldier On and Support Our Troops programs.
Raising funds for me is about giving back and strengthening the pool of resources that I have witnessed my colleagues be able to access. Support for applicants vary:
- Members applying to the Support our Troops for national scholarship opportunities.
- Gift cards being distributed through the Padre over the holidays from MFRC for families who could benefit from a lift.
- Members who have experienced tragedies, like losing their home to a structure fire, and who can turn to these programs to replace sporting equipment if they choose.
- Members who have children with special needs who have benefited from extra support.
- Members who have had support to send their kids to summer camps.
Being part of the Defence team is a lifelong connection. When a person enlists they don’t know what will happen over the course of their service. Having Soldier On ready to assist when a member is ill and injured, across Canada, with a wide range of sport, recreational and creative activities where they can safely challenge limitations and inspire growth and recovery is really important. It makes me more confident and reassured that myself and my peers will receive support if it is needed.
In the CAF we are taught to lead from the front and look out for the well-being of our team. It is really rewarding to take part in raising awareness and funds to support the Defence team.
In the past, I ran solo. However, being a team captain in 2024 has been a ton of fun. There are 14 members from Bravo Company of The Rocky Mountain Rangers (a British Columbia based Infantry Reserve Unit) who agreed to volunteer and take part, many of whom are doing the Commander’s Challenge. We have been motivating and challenging one another and are currently #1 for fundraising in Canada (individually and as a team). To date, the team has raised $8,252.07 and counting!
As a team, we are always eager to compete. We do a number of local events. A 11km on Remembrance Day (starting at 2 AM). The annual Army Run. The annual Canadian Walk for Veterans. Several members of The Rocky Mountain Rangers ran 15 km a day for 7 consecutive days on their off time last October to raise funds for Wounded Warriors Canada.
Online registration for Canada Army Run is now closed. But you can still donate to Support Our Troops/Soldier On, here.
North America’s oldest race — older than Boston — returns this year for its 131 birthday with more that runners from around the world love about Hamilton’s racing gem: Around the Bay is back on March 30, 2025. In addition to restoring the infamous 30 kilometre distance — as well as 5K, 10K and 15K distances — the run now is hosted at Liuna Station, which has both racers and organizers excited.
“It’s the perfect partnership,” says Anna Lewis, long-time race director of Around the Bay. “This building was formerly the Hamilton Railway Station, built to design specifications created by CN — and CN happens to be the Bay Race’s presenting sponsor, too. Beyond that connection, Liuna is the sponsor of our Bay Race volunteer crew, who are truly the backbone of this event. We’re grateful to have the opportunity to expand our longstanding relationship and bring the Bay Race back to the downtown core.”
Runners in Ontario and, indeed, all over Canada (and even the world) have long had Around the Bay as a one-of-a-kind racing experience. Known for its hilly course, convivial atmosphere, start of the spring race season and a gathering of like minds — runners share in-the-know glances at this proud annual tradition — anticipation is building for 2025 to be history’s best-ever, world-famous Around the Bay.
For more information, please click here.
Recently I had Victoria Lavinskas, the physiotherapist at Totum Life Science, analyze my gait, shoes, and running, and she advised me to wear more flexible sneakers. I land on my heels and stiff sneakers with lots of cushioning—which I had believed saved me from injury—actually may be teaching my feet bad habits. She recommended I wear more flexible shoes and, as the New York Marathon is approaching and I’m deep into my marathon training, I knew I also wanted a super fast plate.
I haven’t run a marathon in a year. New shoes are serious business.
Mach X 2 is inspired by HOKA’s Cielo X 1, and is a formidable race shoe. It weighs 9.2 ounces and has a 5mm heel-to-toe drop, neutral and lightweight, with ample but not obscene cushioning. The foot, like Victoria told me I wanted, is close to the ground, thus responsive. I felt fast in the shoe but also alert. It’s important not to obsess over your stride, but neither ignore it. You need responsiveness.
And, with goal races approaching, you need it now.
My long runs now are topping out at 33 kilometres and speed work is often involving hitting my 5K, 10K, half marathon and marathon paces, all in a series of reps. I work my shoes hard and do a variety of workouts: maybe 90 kilmotres-per-week. I need something to both handle the mileage of the long runs (which will get me ready for the marathon) and speed work (which will make me fast for race day).
Women’s HOKA Mach X 2: perfect for all kinds of workouts. I always thought, as I age, that I need to increase my cushioning, but that actually might not be the case. Victoria wants me to pay more attention to my running: my cadence, my foot falls, the volume in which I land against the ground. Big foam covers up a lot of my sloppy tendencies. Mach X 2 by HOKA allows me to absorb the pounding my old bones feel more now than they did five years ago. But also keeps me in pursuit of the younger racers before me at the Wednesday night workouts at BlackToe.
HOKA is known as a disruptor in the shoe industry.
Since launching in France in 2009 and being acquired by Deckers in 2013—the company that also owns Teva and UGG—their oversized midsoles at HOKA transformed footwear, and helped do away with the barefoot running revolution. But HOKA has also been involved in their own revolution and their newest lines, like the Cielo X 1, contain carbon-plates and show how the company has iterated in their ten-plus years. HOKA still makes running shoes with big foam, especially their distinct Bondi and Clifton lines, but the Mach X 2 is different. The heel contains voluptuous foam. But it’s integrated into the shoe.
The result being a fast, flexible, streamlined run.
I’ve been wearing HOKA since their inception. And I’ve worn minimalist, carbon-plated shoes since they were introduced by Nike in 2017. The Mach X 2 from HOKA is a giant step forward for the company.
In my marathon training, let’s hope, they’ll also be a giant step forward also for me.
For more information on the Mach X 2, see Hoka.com. The line is currently in stock at Running Room, Altitude Sports, Boutique Endurance, Maison de la Course, Kintec Footlabs, Boutique Le Coureur Nordique, Culture Athletics, Bushtukah, Bourque, BackRoads Brews + Shoes, and Forerunners.
Victoria Lavinskas is available for running assessments at Totum Life Science, 445 King Street West, www.totum.ca.
We asked iRun Nation to express their gratitude to the runners in their universe who give more than they take. These are the people organizing brunch after long runs, encouraging you to sign up for a destination race and reminding you that you can do it, that you can bang out one more rep or do something that you never thought you could do.
New Balance, believing running is a solo endeavour but also a community sport, is outfitting the runners across Canada who more than 100 of you praised for their generous ways. We appreciate every response and please know that each one of your stories was treasured, not only read.
These are the stories which most resonated with iRun’s editors. These are the athletes that will be featured in the fall print issue of iRun. We thank New Balance for shouting out these tremendous people. It’s because of great people in our communities that our sport continues, and always will be, great.
Tim Coombs, Manitoba. “Took a hard time for him personally to turn outwards.”
“Keep working your hardest, believe in yourself and the results will come! Trust me it works,” says Tim Coombs. In nominating this stellar athlete, the programming director of the Manitoba Marathon and host of Women’s Run podcast, wrote this.
“I just think it’s such a lovely thing that he took a really hard time for him personally to turn outwards and find as many ways to reach out and amplify runners all over the province. He was out tonight for a beer run we put on and for real almost every course marshal and most of the runners he passed all knew him by name. He’s awesome and really loves his run community. Really a stellar dude.”
TEAM WORK MAKES THE DREAM WORK: Kenia Sous, helping her friends find new finish lines. Kenia Sousa, Waterloo. “She got me to the finish line with her positivity.”
Kenia received many nominees from her teammates. All who praised her generous ways.
“I love how she brings her two kids along as well so she is passing on a positive community spirit to the next generation. She’s a repeat volunteer at many events and, on a personal note, at the Around the Bay road race this year, she got me to the finish line with her positivity (see photo above). Kenia is an amazing person and truly a positive influence in our group and the community at large.”
We liked Kenia after reading that letter. But then this letter came in which made us smile. “Kenia Sousa is not only an amazing runner (both road and trail, plus triathlon newbie), but also as a positive community champion. Her leadership sets such a great example to our team and she was the first person to congratulate me when I crossed the finish line in NYC. She’s not only one of my biggest fans, she is always there for the over 120 teammates we have. Her love for our community is demonstrated through her smile and actions, and me and our whole team would love to see her and her family recognized for their dedication to the Waterloo Region Running Community. They truly make a difference in our community and we are very fortunate to have her as a teammate.”
Photo credit to Matt CecilJonathan Foweraker, Victoria. “It’s all about community working together, supporting each other and standing on each other’s shoulders to enable everyone to be the best that they can be.”
Frontrunners in Victoria has a tight-knit community that’s also open to runners of all levels. They meet runners where they’re at and Nick Walker, a co-partner at one of Canada’s best independent run shops raved about John. We asked him what community means to him.
“I’m involved with the start/finish line for the Royal Victoria Marathon and the Oak Bay Half Marathon. The emotions when you see 5,000 runners setting off past you on their marathon or half-marathon journey are amazing—especially when you see people you know running past you with a happy smile and a wave. To see those same runners cross the finish line, with a first finish, a personal best, or conquering their own goals is inspirational and encourages me to keep on giving. Continuing to provide a safe, supportive, and happy environment for runners of all ages and abilities is a great motivator. For me it is about giving back, of using my experience and talents to help others, and to be, in my own small way, an inspiration for others gives so much meaning to what I do.”
HERE COMES THE SUN: Lisa Sun, doing what she does best—with a smile. Lisa Sun, North York, Ontario.
Lisa Sun received six separate nominations. “She brings a positive light to the sport,” explained Bridget King. Maryanne Jeganathan said, “There have been so many events that I have been privileged to enter because of encouragement from Lisa. She’s an inspiration to me and s
In five years, We Run North York has become one of Canada’s largest run clubs and Lisa Sun works tirelessly to promote the health and wellbeing of her running peers. “Lisa inspires me to continue running,” said Jean-Marie Chan Kin. “Thanks to her, I signed up for the TCS Toronto Waterfront Marathon with the goal of running sub-five hours to qualify for the Two Oceans Marathon (56 km race) in South Africa. Lisa’s organizing this trip, and I’m excited to return to training with this challenging goal.”
Every community has that one team leader who brings out the best in their crew. Lisa exemplifies how running is a solo endeavour, yet also a community sport. We appreciate everyone who nominated runners in their crew for our iRun and New Balance Run Your Way program. Bring out the best in your fellow runners. And these people will also bring out the best in you. Please join us, and New Balance, in giving these runners the round of applause they deserve.
These days, there is no shortage of moms doing amazing running things. At 15 months postpartum, Elle St Pierre won the USA Olympic track trials 5000m in a record breaking sprint finish and followed that up by coming third in the 1500m. Canada’s very own Malindi Elmore, mother of two, competed epically in the Olympic marathon, her third trip to the Games. Another Canadian, Briana Scott, who has a 2-year-old son, is headed to the Olympics in the 5000m. This can get you fired up and wanting to jump right back into training, “If these women can be at the top of their game postpartum, why can’t I?”
However, starting your return to the running journey can be intimidating and, unfortunately, there is a lack of education on the topic. First and foremost, always listen to your health team. Although you might be told by your antenatal care provider that you are OK to begin running, you may need more time. It’s worthwhile to be assessed by a pelvic physio no matter how you delivered your baby.
Once you have medical clearance, how do you know if you are ready to run? The medical consensus suggests that one should be able to pass the following tests before heading out for a run:
- Walk for 30mins
- Single leg balance for 10s/leg
- Single leg squats 10/leg
- Jog on the spot for 1min
- Forward bound x10
- Single leg hop 10/leg
- Calf raise x20
- Single leg bridge 20/leg
- Single leg sit to stand
THE KID STAYS IN THE PICTURE: Moran, with her little training partner. The general guidance is that new mothers should wait three to twelve weeks and allow all birth related injuries to be healed before resuming running. Aside from that, it should be individualized—making it hard to know when is the right time. My personal experience was eleven weeks off running postpartum.
It’s important to remember that you can still be active before coming back to running.
The reason it takes a while to get back to running is due to its high impact nature. However, you can be working toward the above tests through other cardio and strength. Strength work should be specific to running (if getting back on the run as quickly as possible is your goal).
ROOM WITH A VIEW: Moran, making it work as a new parent. Personally, I did a lot of walking for the first six weeks and then slowly introduced the elliptical thereafter. For strength building, I started with very light work (breathing/core) and progressed to single leg and weighted work.
Now that you’re medically cleared and physically ready, you can start putting together a running plan. Leave the ego at the door and set realistic expectations. The first consideration is how long you’ve actually been away from training (not just running but real training). For me this was around twenty-five weeks, even though I ran right up until I gave birth and took eleven weeks off postpartum.
WARNING… You will not feel the same as you did previously!
READY FOR ANYTHING: Our author on a run while expecting. Your body has literally grown, birthed and now is feeding another human! This is no small feat, and it’s fair that your body is not going to feel the same (or as good) as it once did, not to mention the current energy demands of breastfeeding and potential lack of sleep. I felt like Bambi during my first several runs and it took many weeks for my body to feel like it was my own. It has been a humbling experience and running did not feel natural until about five months postpartum, and we still have some work to do!
Here’s an example of how to ease back into running: start by going for a walk and sprinkling in jogs. I’m now eleven weeks into my return to running and I did seven weeks of run/walks, starting with every third day. I started with a brisk walk for 5-10mins, then added 5-10x of 30 seconds (slow) running + 2:30 of walking. I finished with another 5-10 minutes of brisk walking.
It was slow in the beginning. But I was able to continue progressing and I’m now back to 6x/week of straight runs. Be sure to only progress to the next run if the previous run was symptom free.
Symptoms to watch for include:
- Bleeding
- Pain
- Lack of bladder/bowel control
- Heaviness in the pelvis
- Swelling
- Decreased milk supply
ALWAYS A NEW FINISH LINE: Taking a breath, our author after the TO Women’s Run. Finally, try to embrace the process. You’re not alone in feeling like you’re in a new and different body, because you are. I assumed getting back into running postpartum would be like coming back from an injury, but it’s not. It’s a whole body experience. I’ve had more runs that feel awkward or bad than feel good or natural. Five months on, I’m starting to feel a little more normal. Everyone’s journey will be different. Do your best and try not to compare yourself or compete with others. And remember, you have the cutest new number one fan cheering you on, which is amazing.
Dr. Brittany Moran is a chiropractor, Certified Strength & Conditioning Specialist (NSCA) and
Certified Endurance Club Coach (NCCP). Find her @TORunningChiro,torunningchiro.com. You can find more about her personal journey on Instagram and Strava. PS: She’s open to book personal appointments and lovely.
New shoes always kick up my running motivation. So when ASICS kindly sent over the newly designed GT-2000 13 last month, I couldn’t wait to lace up and get out the door. When you’re running, the less you’re thinking about your feet the better, or at least that’s how I feel. The new GT-2000 13 allowed my mind to wander. This is a neutral shoe designed for pronation (read low arches and flat feet) and has been a welcome addition to my training shoe rotation because it gives me the support and stability in a lightweight shoe, which made me keen to find out what more was in store with the latest version.
The moment I slide my foot into a shoe is very telling. Call me quick to judge, but even before I take a single step, I can generally tell how much I’ll like the shoe simply by the feel of its interior. The 13s have cushioning in all the right place, along with plenty of arch support which is critical for anyone with low arches. In those first few strides, I can feel the added bounce, which has me feeling energized which is always the ideal feeling at the start of your run. Thanks to the combined efforts of ASICS’s FF Blast Plus and PureGEL technology in the midsole, runners will experience this toe-off energy I’m talking about, along with a cloud-like feel with each foot strike.
SKY’S THE LIMIT: ASICS newest GT-2000 gives our reviewer the sensation of flying. One of the biggest changes runners will notice in this iteration is the inclusion of ASICS 3D Guidance System. While this sounds high tech and can be overwhelming, especially for new runners, it’s actually quite simple, so let’s break it down: the shoe’s base is wider with a beveled heel and forefoot which makes for a smoother stride from the moment your feet hit the pavement and bounce back up again.
The outsole of this shoe also features lightweight AHAR, which helps reinforce the part of the shoe that tends to experience the most wear for runners who over-pronate. It also adds a little extra grip underfoot, and all this tech is intended to have runners feeling more assertive with every step.
So run freely, pick up your pace, and don’t hold back!
Although colourways may not make you any faster, with ten different colourways you’ll easily find one to suit your style (and make you think you can fly). Whether you’re looking to pick up the pace, or ease back into running this fall, you can count on the new ASICS GT-2000 13 to get you running in the right direction.
Anna Lee Boschetto is an iRun contributor and runner covering destination racing, fitness travel, food and nutrition.
The Olympic Games in Paris were perhaps the best Olympic Games since London 2012. Stadiums were full, crowds were buzzing, and the atmosphere on the ground was joyous and celebratory. I arrived in time for the beginning of the athletics calendar and there was not a seat to be had in the Stade de France for any session. The roadsides were packed with supporters for the marathon and race walk events. One moment that will stick with me forever was when Mondo Duplantis vaulted the world record in the pole vault (again) in front of 70,000 fans. The crowd went absolutely insane. So much so that as I left the stadium, my ears were ringing for almost five minutes. It is moments like this that make the Olympic Games so special. So what did I learn? Best to encapsulate it in these five things.
Canada is a hammer throwing nation.
If it was a question before, it isn’t anymore. Canada is truly a hammer throwing nation. Across the men’s and the women’s finals, Canada had three participants: Camryn Rogers (Gold), Ethan Katzberg (Gold) and Rowan Hamilton (ninth). Just missing the final on the men’s side was Adam Keenan, who will retire after the Games—and it was a miracle that he even made it with some preseason injuries.
On the women’s side you may also have seen Jillian Weir in your OLG commercials, who unfortunately didn’t qualify for the Games due to injury, but she also made a World Final in Eugene in 2022.
It has taken a long time to get to this moment, from a manure sale in Kamloops that helped launch Canadian throwing legend Dylan Armstrong into prominence, the sport has slowly grown to the point where Canada dominated the 2024 Games. There are also no signs of letting up with Katzberg and Rogers really just at the beginning of their careers and more on the way through the U20 ranks.
CHAMPIONSHIP FORM: Moh Ahem, representing always with speed and class and some of the best quotes of the 2024 Paris Olympic Games. Moh Ahmed is a true champion.
In Tokyo, Moh Ahmed won silver in the men’s 5,000m, cementing his legacy without doubt as the best Canadian men’s distance runner ever. But his results in Paris just cemented his legacy as not only one of the best distance runners in the world, but as one of the most gracious—exhibiting the true Olympic spirit. Following the absolutely fabulous men’s 10,000m race where Moh was in position for a medal until about 40m to go, he showed the fire of competition, the will to put it all on the line, and the humility when it doesn’t quite work. After the race, he told CBC:
“Honestly I have no regrets. I think I ran that really, really f—ing well. I was in position with 50 [metres to go], you know what I’m saying? And I just, I don’t know. I mean, my legs are really, really dead. I did everything I could, the cues. I wasn’t really worried about it. A fourth person blew past me. I was like, ‘Go through your gears, go through your gears.’ So, hey, I gave it everything I had and yes, I’m disappointed, but I gave everything I had.”
It was after Moh was clipped and went down. Unlike others who fell in his race, Athletics Canada was unsuccessful in his appeal, and he did not advance to the Olympic final where he was defending silver medalist.
Following the decision, he showed true Olympic spirit:
“What happened on Wednesday’s Olympic 5000 heats, was unfortunate, and through no fault of anyone. It is certainly not the fault of the officials who were handed the difficult task of sorting through so many appeals, from 5000m heats alone. If anything, I reserve some blame for myself that I did not lean on my experience to get myself out of trouble well before the moment that led to the fall.”
“Such is life we fall, stumble and get knocked down. But damn we don’t gotta stay there for too long, do we?”
I am sure we will see Moh back on the world stage next year in Tokyo.
Watch out for Canadian women’s sprints.
For years, it’s been about the men, but Canadian women’s sprints are on the rise. Zoe Sherar, Jacqueline Madogo, Savannah Sutherland and others are leading the charge which saw both women’s relays make the final and finish sixth.
Sutherland also made an individual final in the 400mH as a collegiate which is impressive in itself, she will certainly be a medal contender come LA 2028.
Audrey Leduc, Jacqueline Madogo, Zoe Sherar, Lauren Gale, and Mariam Abdul-Rashid also all had breakout years in their events which has provided a lot of depth in the sprint ranks for Canada and there is great signs of continued growth for Canada.
The women’s sprint groups are some of the deepest in Canada, especially the women’s 400m where the Canadian Final is one to watch year in and year out.
GOTTA BE THE SHOES: Super shoes are changing the sport. This is a good thing and you should wear them in your next race. Super shoes are better than we thought.
When I was chatting with Krista DuChene about the men’s and women’s marathons in Paris, we discussed the difficulty of the course and I surmised that it would be a miracle if the men broke 2:09 and the women broke 2:25. I was wrong. Olympic records were run in both events with Ethiopia’s Tamarat Tola running 2:06 and Netherland’s Sifan Hassan clocking 2:22. I was gob smacked.
All of this to say that the super shoe discussion is not over. The shoes are proving to help athletes run faster and faster, destroying courses thought to be very difficult. Rory Linkletter perhaps said it best after the men’s race: “I would have expected far more dropouts with a 2:06 winning time.”
I think the shoes accounted for much of that. They also account for the rapidly quickening world standards which will be 2:06:30 for men and 2:23:30 for women.
GREATEST OF ALL-TIME: If we’ve seen the last of Kipchoge, he’s certainly elevated our sport. Is this the end for Eliud Kipchoge?
I was standing at 31K of the men’s race when Eliud Kipchoge stopped on the road. A large throng of fans gathered around the Greatest Distance Runner of All-Time and were serenading him with cheers, synchronized claps, and comments such as “We love you, Eliud” or “You are still the GOAT.”
Kipchoge stayed at 31K for about 20minutes and waited for the last runner to pass, who coincidentally was Ser-Od Bat-Ochiryn running his record-breaking sixth Olympic Marathon. He then took off his bib, shoes, socks, and cooling headband and gave them all away to different members of the crowd before jumping in the Voiture Balais (deemed the autobus), where he was whisked away.
Kipchoge reappeared the next day, rightfully selected as one of the athletes to accompany Thomas Bach at the closing ceremonies. The question remains is this the last we will see of Eliud Kipchoge in a competitive marathon? Will he take some time and try to run New York?
If this is the end, it doesn’t impact his status in my eyes. He is truly the greatest of all-time.
Stephen Andersen is a World Athletics Authorized Athlete Representative, representing some of Canada’s best track and field athletes. He is the Elite Athlete Coordinator for Tamarack Ottawa Race Weekend. He also serves as an Assistant Coach for the University of New Brunswick Cross Country and Track and Field Program. Stephen is from Burlington, ON. You can find him on Instagram @andersen_runs or Twitter @AndersenRuns.
The 2024 Paris Olympics have finished and Canada did admirably, even if we found ourselves on the wrong side of two gross scandals. However, as runners, there was much to applaud and lots of lessons to learn from the performances of our elites, folks like Malindi Elmore, Marco Arop, Alysha Newman, Mo Ahmed, and the Canadian men’s 4×100 relay team, Brendon Rodney, Jerome Blake, Aaron Brown and Andre De Grasse. These are some applicable lessons you can immediately apply as you dial in on your fall training and race goals.
1. It’s never over.
Andre De Grasse had every reason to give up on his last race, the men’s relay. Not only did his coach Rana Reider get forced to forego his Olympic credentials because three women were suing him for sexual and emotional abuse but Canada’s most decorated track athlete admitted to a hamstring injury. Somehow, however, De Grasse was able to maintain focus, work through injury and not only anchor the prestigious event with his teammates but valiantly pass three lead runners to win gold for his country. No one thought the Canadian men could do it. The Canadian men had different ideas: don’t give up.
FAST TIMES: Canadian sprinter Andre De Grasse for iRun. Photograph by Nick Iwanyshyn.2. 44 is the new 17.
Malindi Elmore is 44 and, in the second half of the women’s marathon, passed younger competitors on the difficult, hilly course as if they were spectators eating croissants on the sidelines. Summer McIntosh, Canada’s swimming sensation, 17, showed poise, pacing and a coolness to win three golds and one silver medal, beating women bigger, stronger and more experienced than the kid not yet old enough to drink a beer. Together, these two women proved than anyone can do anything and we do not need to be held to previously held beliefs. Break conventions and ignore history: create your own rules.
HEAD OVER HEELS: Ashley Newman credited joy with her winning approach in France. 3. Attitude Over Everything.
Alysha Newman, Canada’s silver medalist in pole vault, had a rocky road to success. She’d been down, disappointed, made bad choices and lost lots of years to the rigours of competition. This Olympics, she had a different approach, she proceeded with joy. After working with a neurologist, Newman reframed the task before her: what if this was fun? And the results for Ms. Newman, her best ever, was triumph. Enjoying your training, the process, nutrition, your workouts, the racing: happiness is athletic gold.
MOH RACES, MOH HONOUR: Moh Ahmed puts on a clinic in running and in professional decorum. 4. Accept What You Can’t Control.
Mo Ahmed is a beloved figure in Canadian track. A three-time Olympian, Ahmed, originally from Somalia, holds many Canadian running records and his disposition is warm, approachable and refreshingly honest. When he went down in the men’s 500 metre race, it was stunning and disappointing, to say the least. Ahmed appealed to be reinstated and, when he was turned down, Ahmed took the decision in stride, blaming himself. We can’t control race day: the weather, errant water stations, overzealous sideline fans. What we can control are our emotional responses: results—over the long run—surely follow from humility and egoless grace.
NO BAD WEATHER ONLY SOFT PEOPLE: Krista DuChene, battling the elements and other racers to victory at the 2018 Boston Marathon. 5. Hills Can Be Beaten.
Elmore, again, is our north star. Malindi, lacking the natural speed of some of her opponents, compensated with toughness, something she worked on in the gym (and has innately as a mother of two). Like Krista DuChene at the hail storm 2018 Boston Marathon, the tougher circumstances get, the better Canadian women do. When a race gives you lemons, remember: everyone else is getting those same lemons, too. Don’t look for excuses. Make challenges your friend.
6. Watch Out for Coaches.
Andre De Grasse and the Canadian Olympic Committee vet their team very carefully. And yet an accused predator still got through to the highest ranks. At iRun, we’ve heard horror stories of runners finding online coaches or otherwise falling under the clutches of running coaches with nefarious plans. We all want to achieve at our highest levels. But be very careful when working with someone you don’t know (or even may know and trust). Keep lines of communication open and, when possible, work together with a friend. It’s an unfortunate state of the world, but running, though we wish it wasn’t, is still part of the problematic larger world.
MALINDI, ALL DAY: Elmore employs shrewd pre-race tactics to give herself every chance for success. Seen here on the cover of the new iRun magazine. 7. Run the Course.
So what, we’re talking about Malindi again. But Elmore, in Paris, ran bits of the marathon before her race, even though she’s based in Kelowna and her event was in France. Lots of us have our goal races at home and there’s nothing like experience—not only for confidence, but also for rehearsal. Practice on your home course, run the tough bits before your race, and get used to fuelling and race day conditions. A prepared runner is an runner, and for many of us, it’s just about paying attention: do every little thing that you can.
NEVER COUNT OUT A WINNER: Aaron Brown, enroute to a Canadian gold on the track. 8. Be Thankful.
Time and again from all of our athletes, they seemed to be living their best life. This is sport. This is what they trained for. They made it to the highest level and it was, under the spotlights, competing for their country, a privilege and a joy. The same applies to all of us at our races. All of us have suffered and will suffer again. But on race day, in our running finest, all spiffed up, trained and competing, we are not suffering now. Lean in to the moment and embrace it. Our fall races may not be the Paris Olympics, but for us, it has the potential to be the exact same thing.
For many runners, there’s a magical moment during a long run when everything seems to fall into place. This occurs when they focus on the rhythm of their feet hitting the pavement and their steady breathing, allowing the world around them to fade. This exhilarating feeling, often described as a euphoric state of bliss, is known as “runner’s high.” But what exactly is runner’s high and how does it occur?
What is Runner’s High and How Does it Work?Runner’s high refers to a euphoric sensation many experience during or after prolonged aerobic exercises, particularly running. People often describe it as a feeling of elation, reduced worries and feeling like they’re floating. This phenomenon is caused by endorphin release, natural chemicals the body produces to relieve stress and pain. Endorphins interact with receptors in the brain that reduce pain perception and trigger positive feelings, similar to morphine.
The experience of runner’s high can vary widely from person to person. While some people might not even experience it at all, those who do report a sense of clarity and calmness, sometimes even a feeling of invincibility. Some describe the feeling as “finding their groove” or as if they could continue running forever as the workout feels almost effortless.
Other factors, such as increased blood circulation to the brain, the release of other neurotransmitters like dopamine and serotonin and the sense of accomplishment from completing a challenging workout can also result in this feeling.
MOVEMENT IS MEDICINE: The Runner’s High can be an unintended consequence of a good workout. The Benefits of Runner’s HighExperiencing runner’s high can transform a routine run or bike ride into an exhilarating and fulfilling activity. This euphoric state offers several advantages that extend beyond the immediate feelings of joy and well-being. Here are some of the main benefits:
A Mental Health BoostOne of the most sought-after benefits of runner’s high is its positive mental health impact. The release of endorphins and other neurotransmitters like serotonin and dopamine during prolonged exercise can reduce symptoms of depression and anxiety. This euphoric state often leads to calmness and improved mood, providing a natural and effective way to manage stress and boost mental wellness.
Improved CognitionRunner’s high can also improve cognitive function. The increased blood flow to the brain during exercise enhances brain function, promoting better focus, memory, and learning. Regularly experiencing runner’s high may improve long-term brain health, reducing the risk of cognitive decline as you age.
Pain ReliefEndorphins are the body’s natural painkiller. This endorphin release can help you manage chronic pain conditions more effectively, reducing the reliance on medication. The temporary pain relief and reduced perception of physical discomfort can make regular exercise more enjoyable and sustainable.
A Motivational BoostExperiencing runner’s high can be a fantastic motivation boost and help you adhere to a regular exercise routine. Avid runners often chase this feeling of euphoria and a sense of accomplishment after completing a workout. These feelings can make running and other aerobic activities more rewarding, encouraging individuals to maintain a more consistent exercise routine. This, in turn, leads to better physical health, including improved heart health, increased endurance and weight management.
GOOD TIMES: A nice natural environment and a pack of running friends, along with a ‘conversational pace,’ can help spur the Runner’s High. How to Trigger Runner’s HighBecause only some experience runner’s high, it’s tricky to pinpoint how to prompt this sensation. However, you could try a few strategies to trigger runner’s high.
Stay Consistent and Increase Your DurationConsistency and duration may be key to increasing the likelihood of experiencing this euphoria. Aim for longer runs, typically lasting at least 30 minutes to an hour. This extended period of aerobic exercise increases the chances of endorphin release, which is essential for achieving this euphoric sensation. Some people report experiencing this feeling after 20 minutes, while for others, it takes hours, so this approach may take some trial and error.
Put in Moderate EffortRunning at moderate intensity, where you can maintain a steady pace without overexerting yourself, is ideal for triggering runner’s high. This intensity level is referred to as a “conversational pace,” where you can still carry on a conversation while running. It helps sustain the activity for a longer period without completely depleting your energy levels.
Maintain a Positive MindsetStay positive and find enjoyment in running to increase the likelihood of achieving runner’s high. Listen to upbeat music, run in scenic locations or join a running group to make the activity more pleasurable. A positive mental state can really amplify the release of endorphins and other feel-good neurotransmitters.
Practice MindfulnessPractice mindfulness while running by focusing on the present moment and the sensations of running. This can help you tune into the rhythm of your run and surroundings, triggering a meditative state that can enhance runner’s high.
Give Another Workout a GoIf you’re not having success achieving runner’s high during a run, don’t be discouraged. Other forms of aerobic exercise, such as cycling, rowing or swimming, can also trigger similar feelings. These activities can provide the same endorphin rush and sense of wellness, allowing you to still experience the mental and physical benefits of prolonged, moderate-intensity exercise. Experimenting with different workouts can help you find one that best fits your preferences and fitness goals while still reaping the rewards of that coveted high.
Chasing the (Runner’s) HighRunner’s high is more than just a fleeting moment of happiness during a run — it’s a powerful experience that benefits many people’s physical and mental health. By understanding the phenomenon and implementing strategies to trigger runner’s high, athletes can give their workouts a much-needed boost. Whether you’re a seasoned marathon or a casual jogger, striving for runner’s high can make your runs more enjoyable and rewarding.
As the trend of “Running is the New Dating App” gains momentum, it has brought about a significant shift in the running community. What was once a purely community-driven activity is now increasingly seen as an opportunity for socializing and dating. While this trend offers new ways to connect, it also introduces risks for vulnerable runners who seek the health benefits, sense of community, and personal safety that running with a group traditionally provides. Let’s dive into how this trend is affecting the running scene and what we can do to keep it safe and welcoming for everyone.
SAFE SPACES: Run clubs started and run by women often put women’s needs ahead of societal trends. Running has evolved from a solitary pursuit during the pandemic to a vibrant social activity. The running community is a great place to meet people and make friends, and sometimes those friendships authentically turn romantic. However, the emergence of running groups and clubs specifically identifying as “single meetups” has transformed the landscape. Social media and dating apps have further fueled this trend, making it easier for people to connect over their shared interests of pounding the pavement. For many, these groups offer increased motivation, the chance to form new friendships, and even romantic relationships. The post pandemic running community has flourished, with events and group runs becoming social highlights.
However, this shift has also brought challenges. Vulnerable runners — people new to running, women, and those seeking community for safety purposes — often find themselves at risk. Instances of harassment, unwanted advances, and safety concerns have become more frequent. The pressure to conform to social expectations and dating pressure can lead to stress and anxiety, undermining the mental health benefits that running traditionally offers. Additionally, using a running club as a dating pool, especially if it isn’t a “singles” identified run club, can fragment the dynamics of running groups and turn what should be a supportive community into an uncomfortable and unsafe environment, disrupting the run club experience for others.
AUTHOR PHOTO: Heather Gardner, owner of Kardia, 10 Lower Spadina Avenue, Toronto. Heather also hosts a women’s run club for the TCS Toronto Waterfront Marathon. Not all running groups have adopted this new social focus. Historical run groups in Toronto, such as my own run crew Kardia, and groups like Night Terrors, and Parkdale Road Runners, have existed for more than a decade on the foundation of community and creating safe and inclusive spaces. These groups prioritize the well-being and safety of their members, fostering a sense of belonging and support without the pressure of social or romantic expectations.
ON THE RUN, STRICTLY: Run clubs for romantic purposes can be awesome, but it’s also nice showing up for a group where that’s not on the table. Moreover, women-founded run communities like Kardia, Black Runners of the GTA, The Trail Collective, Chix Run The 6ix, Badass Lady Gang, and Stridewise have been instrumental in providing a safe place void of potential harassment and unwanted attention. These groups emphasize inclusivity and safety, ensuring that all members, particularly women, can enjoy their runs without fear of unwanted advances. By creating a supportive environment on the roads and on the trails, these groups help maintain the true spirit of crew running—community, healthy living, and personal challenge.
TRAINING DAY: An athlete prepares for her fall race goal. To address these issues, runners and running groups can take several steps. For individual runners, setting clear boundaries and staying aware of one’s comfort levels are crucial. Running groups should prioritize creating inclusive and respectful environments and make sure these expectations are shared with attendees. This includes establishing codes of conduct, providing channels for reporting harassment, and fostering a culture of mutual respect. Organizers, leaders, and participants all play a role in maintaining a healthy running culture that supports everyone’s needs.
The running community is a fantastic place to meet people and make friends, and sometimes those friendships naturally evolve into romantic relationships. However, when running clubs are treated as dating pools, especially if they aren’t specifically “singles” events, it can make the experience uncomfortable and unsafe for others. Running offers numerous benefits beyond finding a date, including mental and physical health improvements and a strong sense of community. Dating around non-singles run clubs undermines these benefits and can spoil the experience for other members. By promoting awareness and implementing proactive measures, we can ensure that running remains a safe, supportive, and inclusive activity for all. Let’s work together to preserve the true spirit of running and create an environment where all runners can thrive.
Heather Gardner is active on social media from her account, @catchingheather and @kardiaathletica on Instagram.
Malindi Elmore has run five of the ten fastest women’s marathons in Canadian history and finished ninth at the 2020 Summer Olympics in Tokyo. She cites big dreams for helping her elevate our sport. Elmore: three time Olympian, fastest Canadian woman ever at Boston and preparing to run the marathon—at 44—at the 2024 Paris Olympic Games. Ahead of her historic journey, iRun caught up with Elmore and asked her to take the temperature of our world.
iRun: Your third Olympic Games start in a month, how do you feel?
Malindi Elmore: At 20-years-old I certainly never imagined I’d be going to a third Olympics—especially at 44.
iRun: What excites you most about our sport?
ME: The idea that I can do more than I’ve done has always fuelled me.
iRun: From college to motherhood, how has running changed and how has our sport stayed the same?
ME: Everything’s changed, but one step in front of the other, connecting with myself, my dreams, my ideas and other people—through running—has stayed the same.
TIME FOR SOME ACTION: Elmore preparing for a long run near her home in Kelowna, BC. iRun: How does running allow you to connect with yourself?
ME: By offering a chance to slow down and actually have time to think.
iRun: Have you learned one simple thing for longevity?
ME: Don’t run through injuries.
iRun: Can you explain that for us middle-of-the-pack joggers?
ME: Prioritize sleep, eating well and stress-management. That will not only make any runner feel better, but also lead to better performances and better motivation.
iRun: It takes courage sometimes to run less.
ME: I was supposed to run Boston and my hamstring wasn’t great and we decided to pull the plug. When I was younger, I would’ve run through it and put myself in a position where I needed to take three months off because of injury.
iRun: This issue is female-forward with a lens on increasing female participation, at all ages, in sport. How would you improve access to exercise for women?
ME: We need to give girls confidence through puberty and the teenage years.
iRun: How?
ME: Keep the focus on fun and remind young women that the priority should be process, not result-based, goals.
iRun: What’s your goal for the 2024 Paris Olympic Games?
ME: A top ten finish like last time would be amazing.
iRun: I’m sure you’ve sussed out the course.
ME: Twice the elevation of Boston—epic, unlike any other marathon. So being patient and working on finishing the last 10K strong is the plan. I want to come off the hills with strength in my legs and run people down.
iRun: How have you prepared to run down the fastest marathoners in the world, half your age, at the end of a race twice as hard as Boston?
ME: Running hills and being strong in the weight room.
iRun: Can you go faster than 2:23:30—take off fifteen seconds and become, again, Canada’s fastest marathon runner of all-time?
ME: The goal is to break my personal record and run under 2:23. Run a 2:22—or faster.
iRun: Could you do that later in life, say when you’re 49?
ME: Why not?
Photograph by Todd Fraser/Canada Running Series
It’s a great time for running. Attendance is up at races, and new people are becoming involved. Many of us are excited about the approaching Olympic and Paralympic Games, and over and over again we hear about gender parity and an equal number of men and women competing in the upcoming Paris 2024 Games.
Many women reading this, however, face a number of barriers that prevent them from reaching a level of fitness, activity, or running they wish could. While research has been done on the barriers to exercise for women, to date not much has been shared on how to overcome these barriers—no toolkits have been created to minimize the gender exercise gap between men and women. That is until now.
In 2022, ASICS set out to understand our state of mind while exercising. We were still in a pandemic, and the fatigue of the isolation was wearing us all down. Despite this, the research showed that as little as fifteen minutes and nine seconds of physical activity daily demonstrated a positive impact on the world’s mental health. The team also uncovered a gender exercise gap; women were exercising far less than their male counterparts. Instead of leaving the findings there, ASICS set out to understand this gender exercise gap and began to develop a toolkit to help women be more active.
Enter the ASICS Move Her Mind Study.
ASICS engaged with leading movement and wellbeing researchers, Dr. Dee Dlugonski, Assistant Professor at Sports Medicine Research Institute, University of Kentucky, and Associate Professor Brendon Stubbs of King’s College London. Using an evidenced-based approach, the team created a survey and hosted focus groups across the world.
26 focus groups took place and almost 25,000 people completed the survey in over 40 countries.
What do we know? “The more women move, the better women feel. Yet, over half of women are dropping out or stopping exercise completely, and all women are facing a myriad of barriers to exercise throughout their lifetime.”
Let me share a little more about what ASICS learned through the Move Her Mind Study:
- Physical activity is positively linked to a woman’s state of mind—the more the exercise, the better the feel.
- Despite knowing this, more than half of women are not exercising as much as they would like to—working women, mothers and homemakers were the least active across all women.
- Motherhood is a challenging time to remain active—between gendered expectations about caregiving and household responsibilities, women drop out of their regular exercise routine.
- As women age their activity levels decrease—several challenges and barriers make exercise challenging for women.
- The three most reported barriers include lack of time, other commitments, and the cost to be active.
Here’s what’s really interesting with the Move Her Mind study, when we asked men what they thought the main challenges women faced when it came to remaining active, they cited body image insecurity, fear of harassment, and fear of judgment. While these are some of the barriers for women, these are not the primary barriers and challenges women face.
STRENGTH IN NUMBERS: A frame from the spring 2024 iRun cover shoot. These findings are not unique. This is supported by work I and my colleagues do in the Mental Health and Physical Activity Research Centre at the University of Toronto; we’ve found similar results when it comes to the barriers that girls and women face when it comes to exercise and movement.
What can we do to make exercise and movement more accessible for women?
When ASICS interviewed me as part of their work, I suggested that, “We need to reframe the meaning of physical activity and not allow ourselves to be shamed into exercise culture. Personalisation and accessibility are key—we must empower women to do what’s best for them. Even a short power walk or running around with children in the park should be viewed as physical activity!”
TEAMWORK MAKES THE DREAM WORK: Some of the assembled superstars from the iRun cover shoot, by Galit Rodan. What else can you do to help?
- Creating accessible, affordable, safe and inclusive spaces for women within sport and exercise. Allison Hill and Hill Run Club, “a body positive, size inclusive, culturally sensitive, mindful running club” are a wonderful example of this here in Toronto. Meanwhile, Tarrant Crosschild and Prairie Run Club in Saskatoon are doing great work to make running more accessible to everyone, and they’ve got a fun women’s only track event coming this spring. (Also dig the Reconciliation Run in Manitoba this fall).
- Educating everyone about the specific needs of women and girls. I’m on a mission to destigmatize the menstrual cycle across the lifespan. From saying the word ‘period’ to ‘bleeding,’ talking more about pregnancy, perimenopause, and menopause, we all play a role in understanding girls and women’s needs. Have a stash of period products. Talk openly about the menstrual cycle and how it can affect training—from the emotions to the physical effects.
- Using visual representations of real women.If you manage a social media account, think about who is represented and more importantly: who are you missing? If you’re a race director, ensure women represent half the start line, use a diversity of women’s images in the pre- and post-race media, and ensure cutoff times are welcoming for all participants.
- Challenging gendered expectations for girls and women.This is for the men, but also for us women to remember: we don’t have to fall victim to gendered expectations. If both you and your partner are active, make sure you make women’s exercise an equal priority. Consider dividing up household chores and caregiving so everyone has an opportunity to be active. Better yet, what can you do together as a family to be active? Walk or hike your local city, provincial or national park. Go for a bike ride. Walk, run, or wheel together to school. Make sure we check in with the women in our lives to ensure they’re meeting their desired physical activity levels; if not, be part of the solution to make that happen.
While the Paris 2024 Olympics may reach gender parity, we still have a ways to go to make physical activity and exercise more accessible and available to all women. Here’s what ASICS learned about facilitators behind exercise to help women get or remain active:
- Setting and meeting personal physical activity goals.
- Using technology, such as phones, smart watches, and apps to hold us accountable and to track our progress.
- Having access to safe exercise spaces and equipment.
- Signing up for a race or event.
- Being active with friends and teammates.
Exercise has the power to change the world. Climate change will continue to be disruptive. By switching to walking, running, or biking, whether it’s to the local store, to work, or to get the kids to school, these simple changes not only help minimize the effects of climate change, these daily movements will make your mental and physical health better. Running is for every body. Every gender. Every human. It is the job of us all in this community to ensure everyone has equal access to health.
Few brands can match the wild ride of Athletic Brewing, the biggest non-alcohol beer brand in the US, which the Wall Street Journal just reported doubled its valuation to $800 million. Founded by Bill Shufelt in January, 2017, Athletic Brewing products are now routinely found at Canadian races, including the TCS Toronto Waterfront Marathon this fall. Leading into Toronto’s big race, AB is going to put together a team of twenty-five runners to compete in the marathon or half marathon, fully outfitted in Athletic Brewing race kits, with even more bells and whistles kicked in. In the digital issue of iRun we’re currently making—out July 24—details of the contest will be explained. In the meantime, Shufelt talked to iRun exclusively to talk about their commitment to running, Canada, and the non-alcohol beverage category.
iRun: You started Athletic Brewing at the races. What do you like about summertime and why is now a good time for your product?
Bill Shufelt: I love being outside year-round, but especially in the Fall. After living in a couple of different regions since we launched Athletic, I have a whole new appreciation for the beauty of Fall in the Northeast — the diversity and exuberance of all the blooms, birds singing, and people re-emerging from hibernation and working out. Some of the best trail running happens in the summertime and fall!
iRun: I’ve found on my own journey that when I started with AB, it’s become essential. Now I can’t imagine my training without it. Does that reflect other athlete’s experiences? Are you finding that once runners first try your product, they become loyal customers?
BS: Addition to experience by subtraction of alcohol is the most common theme we hear from our customers, especially athletes. It puts a lot of social and beer occasions back on the table. A large number of endurance athletes across disciplines discover Athletic organically during training blocks.
iRun: We’ve all heard about the Athletic Brewing success story, but what comes now? What is your ultimate dream for the brand and how close are you towards achieving it?
BS: We are just getting going. While it feels like we’ve come a long way and we have significantly enhanced abilities to meet our customer’s needs with our two breweries, still only about 20% of the North American population are even “in the know” on Athletic. The delight of our beers are still a “secret” that we are excited to let many more people in on.
iRun: How big can you get?
BS: On the longer road, we truly believe that non-alcoholic beer could eventually comprise 20% of overall beer sales in the future. There’s still a lot of runway ahead of us!
iRun: You’ve spent considerable time here in Canada. What does the country personally mean to you?
BS: While the US and Canada have different names, I personally feel a very seamless and borderless existence between the two countries, but that may just be a function of the amount of time I have spent on both sides of the border. On the East Coast, my family had a multi-generational fishing cabin in New Brunswick, and on the West Coast, I have been on numerous ski trips and adventures in BC & Alberta. I’ve also spent both personal and business time in Toronto and Quebec. We’re grateful and appreciative of Canada’s acceptance of the Athletic brand, and we intend to honour that with continued investment, community involvement, and customer service to the best of our ability.
CHEERS: John Walker, left, and Bill Shufelt, the founders of Athletic Brewing. The products are available currently at many Canadian trail and road races. iRun: As a fellow entrepreneur, though one humbled by your success story, I’m curious as to how this entire experience changed both you and your company. You started humbly and now you’re approaching a billion dollar valuation. How do you personally and as a company, retain what attracted athletes in the first place?
BS: We’re having more fun than ever. I’d really like to think that the only changes in myself have been a result of the learning journey we’re all on and my sincere desire to self-improve every year. I’ve been fortunate enough to have a great number of truly exceptional people (both in talent and character) walk through our doors at Athletic, and I couldn’t possibly imagine doing anything other than collaborating with them every day.
iRun: In a way your origin story is similar to Nike. Phil Knight selling shoes the way you sold beer.
BS: In 2018, I was hand selling, dreaming of fun marketing ideas, competing at all sorts of events and sharing brews with other participants. Fast forward six years, and I’m still doing that! I’ve already personally handed out thousands of beers at events in the past year and last spring I ran a half marathon with a large number of our Athletic Brewing ambassadors.
iRun: Why are you so personally involved?
BS: In today’s world, a lack of authenticity can be sniffed a mile away. We’ve never pretended to be something that we’re not, which makes it easy and fun. We’re doing what we have fun doing, and I would never have it any other way. I can’t imagine being an entrepreneur if you didn’t authentically love your products, teammates, and community.
SUDS PIONEERS: The founders of Athletic Brewing, who will be revealing their new contest for the TCS Toronto Waterfront Marathon in the summer digital edition of iRun. iRun: What are you doing personally for your own mental health?
BS: True balance is impossible. There are sprints, long slogs, and relatively easier times. As simple as it sounds, when I feel like I’m burning the candle a little too low, I just focus on sleep and exercise. Exercise is a key building block. No day has ever gotten worse after a workout. I meditate every morning and evening, but for this topic, the evening is most relevant in that it’s gratitude-centered. Previously, I would only carry forward the most stressful, unsolved parts of my day rather than noting the wins.
iRun: I love that. That’s really interesting.
BS: I’ve also started to keep relatively sacred hours with family. I try to do breakfast with my family every morning and have family time for at least two hours around dinnertime. It helps me stay refreshed by having clear work and family time blocks, which creates balance for both myself and them as well.
There are of course times where I work twenty hours a day for certain stretches. During those moment, I just keep my feet moving!
COLD ONES: Athletic Brewing released a line called Personal Record, tied to their Ironman sponsorship.iRun: Can you describe a step along your brand evolution that you’ve found personally gratifying?
BS: Direct customer emails and in-person interactions are by far the most gratifying part of the Athletic journey. John [Walker] and I set out on this path to positively impact tens of millions of lives—and we believe we’re on the path to fulfilling that promise—but I sincerely say that every single email I’ve ever received moves me and lights my fire a bit more!
iRun: What are you currently working on that means something extra special to you?
BS: Our Two for the Trails annual grant process. Through Two for the Trails, we’ve already supported about 500 outdoor organizations and will have contributed about $6.5M total in grant funding after 2024. Our aim is to enhance outdoor access for generations to come—and I think that is super important for future generations to get to experience the same wondrous outdoors as I have had the opportunity to.
iRun: When will we see you next in Canada? Any plans for runners to meet you up north this year?
BS: I’m actually looking for a great long-distance trail run or hike recommendation in BC! If anyone has one, please reach out. My ideal would be somewhere I can do a 50-mile, 2-day run and hike with beautiful scenery. Outside of that, I’ll regularly be visiting Toronto, Montreal, and Vancouver.
The digital issue of iRun featuring the TCS Toronto Waterfront Marathon contest with Athletic Brewing will be in your in-box July 24. Look out for it!
The bright yellow carbon-plated METASPEED EDGE from ASICS is probably the fastest shoe I’ve ever run in and it’s the shoe I’m planning on wearing in my marathon this fall. Like a revelation, the shoe helps me increase the number of strides I’m able to take and helps me conserve energy, and it’s design has a propulsion that matches its vibrant colour scheme: the thing looks like fire, and wearing them immediately sets the table to do big things.
IF THE SHOE FITS: The METASPEED EDGE PARIS, as seen from the backside. The most advanced, lightweight and high-performance shoe in the ASICS stable, it weighs only 185 grams, comically less than my iPhone. The heel height is 39.5mm and the forefoot height is 34.5mm. Both the heel and the toe elevate when the shoe is placed on the ground. This has the effect of increasing forward propulsion and gives a runner the sense of being strapped into a rocket ship. With a curved sole and angled carbon plate, the high-performance sneaker also has soft, cushioned landings, which makes it perfect for a challenging long run. It’s not only fast but comfortable, and can help you accelerate when you’re ready.
I wore the shoes recently at the Under Armour Toronto 10K last month and they caused quite a stir. Clearly these shoes are on many competitive racers’ wish list, as I fielded questions trying out my demo pair before they’d actually been released. There’s an appetite for prestige sneakers currently in the market, and the ASICS METASPEED EDGE PARIS, no doubt fuelled in part by the winning ways of ASICS’ athletes Cam Levins and Natasha Wodak, are highly coveted by runners in the know.
UNDER THE HOOD: The carbon plate on the most advanced racing shoe from ASICS is curved, designed for maximum propulsion. FF TURBO PLUS cushioning is designed to promote energy return in the shoe and perhaps that’s the feature I find most responsive. The ride gives the impression of actively working with the runner, and I think that, combined with the propulsive design, is what makes the shoe so impressive. For anyone with a big goal this fall, perhaps inspired by Cam Levins’ exciting journey in Paris this summer, the ASICS METASPEED EDGE PARIS is a winner.
We see what Cam’s doing. Wear his sneakers. Maybe they’ll do the same thing for you.
The line between a strenuous workout and hamstring pull can sometimes be tough to decipher. You want to run hard and it’s going to stress your muscles. It’s not supposed to be easy. But it’s also not supposed to leave you limping, and even the most experienced Olympians have a hard time knowing how to gauge the severity of pain: is there such a thing as good pain?
“I often run through ‘hurt,’ where my leg muscles are feeling sore, heavy or tired, or my mind is telling me to stop because it’s hard—doing four minutes at 10K pace, for instance, at the end of long workout in 30+ degree heat,” explains Kathleen Lawrence, an elite marathoner who had an eight-minute PB in 2023. “I think our mind sometimes interprets ‘general discomfort’ as pain, thus we get signals that we should stop or slow down. I consider this ‘manageable pain’ that you can develop strategies to work through.”
GOOD PAIN: Lawrence, hiding her exhaustion but not running through injury, at Around the Bay. Lawrence says the difference between that—feeling sore or thirsty or like you can’t catch a groove—is separate from feeling something that might take you out of the sport for weeks. Oftentimes, it’s about where your body hurts. “Injury pain is often more localized in a certain part of the body and usually negatively impacts movement—like the range of motion of a joint—or weight-bearing abilities,” says the Six Star World Marathon finisher. “If this pain doesn’t improve after five to ten minutes of running, gets significantly worse or prevents me from running in my normal gait pattern, then I’d consider that ‘injury pain,’ and seek guidance from a physiotherapist.”
The rule of thumb I’ve always subscribed to was that if an injury is making you change your gait than something is wrong. And yet, like most runners, I constantly adjust my gait to accommodate my geeking body, especially when I’m tired. The times I have stopped due to injury, like at the Tamarack Ottawa Marathon in 2022, I simply could no longer run due to my calves seizing up.
Clearly when you can’t move, it’s time to stop.
“The amount of discomfort you’re willing to run through often depends on how motivated you are to achieve your goal. How bad do you want it?” asks Reid Coolsaet, two-time Olympian, ultra trail runner and current elite coordinator at the TCS Toronto Waterfront Marathon. “In workouts, you need to find a level of hurt that’s sustainable week in, week out, month after month. Going too hard too often will backfire.”
REID COOLSAET, RACER: Image courtesy of New Balance Canada. Backfiring during a training block is the last thing a runner wants to experience. And Cam Levins, running the marathon at the Olympics for Canada next month, says his training is always about finding that edge between hurting himself and getting stronger. “I’m doing everything I can to get in big workouts, but you have to blend that with caution,” Levins, pictured up top, told iRun. “You have to listen to your body and not cross that distress line.”
The problem with the distress line, is that it’s easy to miss. Or more accurately, easy to run through. Mike Anderson owns BlackToe Running in Toronto and has battled his own injuries as often as he’s raced to PBs. Threading the needle is in a competitive runner’s DNA, which Anderson describes like this: “There are different types of hurt,” he says. “Some good, like ‘growth hurt,’ so hurt from effort is a good thing. But pain as a rule of thumb is bad. You don’t want to run on an injury.”
Lots of us now are gearing up our training plans for fall races and a big part of our success will be measured on how consistently we can run between now and then. Running on an injury will make an injury worse, thus forcing you to miss workouts, thus putting you off from your goal. Sustained intensity, like Reid says, is what we’re striving for. It can hurt—difficult things often do. But you should be able to lightly jog after a workout and you should get a limp looked at by a physiotherapist. In Ottawa, it was clear I could no longer run. I couldn’t move. But generally I just need some time to warm up on a run and the process begins smoothing out as the run proceeds. If I can keep running, often I do.
Stick with your running this summer and keep track of your workouts and how you feel through the fall. Pay attention to your body and watch out for dangerous tendencies. Runners are edge-pushers by nature. So running can hurt sometimes. But it can’t hurt always.
There’s no way to reach your finish line like that.
When Noemie Villemure-Poliquin moved to Toronto, she wasn’t looking for love. Relocating from Quebec City to work on her PhD, the 30-year-old wanted to find a way to make local friends. So, leveraging her passion for running, she decided to start a 6am run club, which is where Adam Lu, 24, first laid eyes on her. The pair soon found themselves running together—but it was clear that the friendship was primed to grow into a committed relationship.
The pandemic shifted many aspects of our lives—one of the most notable is dating. While people turned to dating apps, now that people are craving in-person experiences, Villemure-Poliquin and Lu’s experience may not be so unique. Are run clubs the new Tinder? Or, more specifically, now that Tinder launched a run club in London that sold out in hours, and we’re getting an event next week in Toronto from the great Conrad Wong, how do we runners navigate this strange new space?
LOVE IN THE TIME OF SNEAKERS: Noemie and Adam always can meet for a runner, even if they’re too busy for traditional “Date Night.”“On the apps, you almost have to sell yourself,” Villemure-Poliquin says. “You have to create a sales pitch.” Instead, she prefers to meet someone as a friend: a run is the perfect thing.
“When you meet someone in person, you can see how they act and interact with others. I want to be able to see that before dating someone,” she says.
This is an important aspect that can be missed in the virtual world, according to relationship coach LeAnn Lazar. “When you are in the presence of someone, your bodies integrate many sensory signals that influence attraction,” she says.
And while dating apps are by no means being discontinued, research is showing that their usage is slowing. Apps such as OKCupid, eHarmony, Bumble and Plenty of Fish declined in downloads by 16 percent by 2023, according to mobile analytics provider data.ai.
“While dating apps are still being used, singles are using them more as a Plan B rather than the primary way to meet people,” says Millennial Dating Coach Sheena Sharma.
Not only do run clubs offer a built-in path to making new connections, but they also speak to another societal conversation that’s prevalent in our modern age: The shift towards leading a healthier lifestyle. Wellness trends such as sleep optimization and sobriety lend themselves to seeking healthier ways to meet potential partners.
Dating coach Sheena Sharma says a slew of benefits can come from intertwining your search for love with prioritizing your well-being. “Those who are physically active charge their dopamine, serotonin, and oxytocin receptors frequently, which can lead to lasting love,” she says. Additionally, she says that those who are clocking regular hours through exercise are also more likely to experience integrity in their relationships. “People who are active tend to be growth-oriented, are able to make decisions with a clearer mind, and have more stable emotions,” she says. “Otherwise, we will be choosing from a place of lack and brain fog, resulting in an incompatible partner and an unfulfilling relationship.”
PARTNERS IN GRIND: Inspiring each other towards difficult goals can add sparks to relationships. Connecting through running can also lend itself to developing the tools to weather storms that a relationship may encounter, according to Lazar. “Wellness activities are an opportunity for people to connect through a common interest, a healing journey, or life purpose,” she says. “It helps people show empathy towards each other and discuss ‘heavier’ topics earlier when getting to know each other. All of which can lead to more transparency and deeper connection.”
For Villemure-Poliquin, having a common interest in running has strengthened her relationship. As the relationship grew, running became something the couple could always turn to no matter how busy their lives were. “If we don’t have time to meet for a date, we’ll always make time to meet for a run,” she says.
But a word of caution for those thinking of trading in the apps for clubs: “If you start treating it like a dating pool, it creates weird vibes,” says Villemure-Poliquin. You do not want to make your run clubs icky. Creep energy will thwart both your running and your future relationships.
The key is to use your passion—running or otherwise—to further yourself socially. If it ends in romance, excellent. “I encourage singles not to focus on meeting ‘the one’ every time they meet someone,” says Lazar. And while meeting someone at your run club is awesome, according to Sharma, viewing your weekly run meet-ups as a way to get active, and pursue your goals should be the priority—keeping in mind that you never know where it may lead.
“Maybe you won’t find your partner there,” says Villemure-Poliquin “But maybe—maybe—you will.”
FOSTER STRONGER CONNECTIONS
Run clubs may be an outlet to meet potential romantic partners, but first and foremost, they’re about making new connections while improving your running. Here’s how your club can foster stronger social connections.
- Social Events. Organize social events outside of scheduled runs to encourage members to connect on a more personal level through post-run brunch, weekend potlucks, or gatherings at a local café.
- Learning Opportunities. Host workshops, seminars, or guest speaker events on topics such as fitness, nutrition, injury prevention, or mental wellness.
- Buddy System. Implement a buddy system or mentorship program to provide support, encouragement, and accountability while fostering connection.
- Community Outreach. Partner with local businesses, schools, or community organizations to host events or initiatives such as integrating running into schools or recreational centres.
- Club Connections. Avoid the clique mentality and connect with clubs outside of your usual go-to. Newly launched ARunningList.com provides an interactive map detailing the clubs in your area.
- Social Media Engagement. Encourage creative ways to communicate such as WhatsApp chats where members can converse about tips, motivation, event photos, or hobbies outside of running.
Runners rely on sleep and nutrition to help our bodies recover when training demands overwhelming physical and mental stamina. Besides these conventions, studies have also proved that incorporating healthy fats into your diet can boost athletic performance. What does omega-3 do for runners? Learn the seven benefits of consuming fish oil and see how it can improve your health and abilities.
1. Reduces InflammationRunners need to stay healthy and disease-free before and after a race. Adding omega-3 fatty acids to meals protects against several illnesses rooted in uncontrolled inflammation.
Scientists don’t fully understand the mechanism behind this impeccable benefit. However, they discovered that cell membranes with adequate healthy fats can command the cells to produce omega-3-derived metabolites, which turn off the inflammation response and promote healing. Tissues and cells can repair damage caused by inflammation to keep you in good condition.
NUTS ABOUT NUTS: Nuts are a good source of Omega-3 fatty acids. 2. It Boosts Heart HealthRunning is a strenuous cardio activity—you need a more robust cardiovascular system to withstand the pressure of the extended movement. Omega-3 fatty acids keep the heart healthy in several ways, such as:
- Delaying the buildup of fat that blocks and hardens the arteries
- Reducing triglycerides, a type of fat that circulates in the blood and increases the risk for heart conditions like stroke
- Lowering your blood pressure
- Minimizing the risk of developing arrhythmias or irregular heartbeat
Seafood is the best source of these healthy lipids. To meet their nutritional requirements, runners should try and eat at least two servings of fish weekly, including salmon, mackerel and tuna. The variety of options and recipes means you’ll (probably) never grow tired of consuming it.
3. It Improves MoodWe all know mood can help determine outcome, whether in practice or at a race. Besides moving and getting enough vitamin D, a diet that includes omega-3s can boost your mood, increasing your motivation to do well in every competition. Joy is wonderful fuel. Studies found omega-3 can reduce the risk of depression and encourage a sense of well-being. Include salmon and other fish sources on your plate to improve your emotional outlook. We know what it feels like after McDonald’s. Eat tuna for a month and register change.
TUNE IN, TUNA OUT: Like salmon, tuna is healthy, delicious and good for muscle recovery. 4. Accelerate Muscle RecoveryStudies found that omega-3 fatty acids can protect you against delayed onset muscle soreness and advance healing after strenuous exercise. Researchers deducted this conclusion after observing competitive soccer players who ran a lot and engaged in physically demanding activities. They combined a multi-ingredient supplement with fish oil, which resulted in less muscle damage post-training and reduced soreness during recovery.
Another group of experts did a similar study on 20 professional rugby players. They found that consuming a protein-based supplement with omega-3 decreased fatigue and boosted training performance.
5. Promotes Visual AcuityVisual acuity is a significant skill, especially for runners who rely on clear vision to make swift movements. Unfortunately, today’s lifestyle doesn’t prioritize eye health. Everyone, including athletes, often spends too much time on screens or works on a monitor not placed at eye level, causing strain and irritation that can diminish visual abilities.
Eating more healthy fats can help address eye discomfort. Researchers surveyed 206 optometrists about their attitudes and practice toward omega-3 fatty acids, and experts found that 79% of them recommended omega-3s to patients to improve their overall eye health. It’s one more reason for athletes to take fish oil.
EYES WIDE SHUT: Sleep is a runner’s greatest asset. Omega-3 fatty acids can help. 6. It Supports Good Sleep QualityA sufficient intake of healthful oils is also associated with a healthy sleep duration. Researchers studied healthy adults to determine whether omega-3 fatty acids affect the quality of their shuteye by examining the body’s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) volumes. They found consistently low levels of EPA, DHA and the sum of long-chain omega-3 fats in participants with very short sleep compared to those with normal sleep.
What does omega-3 do for runners? One critical factor for optimal athlete performance is quality rest. If your bed activity involves tossing and turning until early morning, include more good fats in your diet or ask your doctor about supplementation.
7. It Keeps Your Brain SharpExceptional cognitive functions help athletes make snappy decisions, increasing their chances of winning a competition, and winning life. Ingesting omega-3 fatty acids can boost brain power and help them make wise decisions under pressure.
In a scoping review involving 1,319 individuals, researchers found that those who consume healthy fats increased their cognitive well-being, learning and memory. More blood also circulates to the brain, contributing to better functions. They saw minor to zero side effects and risks in adding them to people’s diets. Consuming more good fats through diet or pills can help keep your brain sharp and active.
Omega-3 Fatty Acids Promotes Overall HealthRunners constantly engage in physically demanding training to ensure they’re fit to compete and achieve the best outcomes—long runs, speed work, all in preparation of big fall events. Omega-3 intake can promote speedy muscle recovery, better sleep and optimal cognitive function. Add it to your diet for optimum well-being and to potentially improve your athletic performance.
Fifty years ago, I bought my first pair of ASICS shoes and I have owned over seventy-five pairs since. I’ve worn them in twenty-four marathons in eleven countries. I have nodded knowingly to runners in Buenos Aires, Reykjavik, Budapest and Berlin when we notice we are wearing the same shoes. I wear them because they are a lifelong trusted friend.
In the mid ’70s, they were known as Onitsuka Tiger shoes. Shortly thereafter, the brand became ASICS Tiger. Surprisingly, long before my marathoning career, my first ASICS purchase was wrestling shoes that I used to win the GMIAA (Greater Montreal Interscholastic Athletic Association) heavyweight wrestling championship in 1974. Little did I know then that this shoe purchase would ignite a lifelong partnership for me with ASICS—not with wrestling shoes, but running shoes.
My first marathon in Vancouver 1982, I wore ASICS Tiger shoes. They were the cool, hip brand that real runners’ wore. As a former wrestler and university football player turned Clydesdale, I wanted to look like a real runner (at least from my ankles down).
CAN’T LOSE SHOES: A small portion of the ASICS GEL-KAYANO collection of Rick Shaver’s. More marathons and races in the 1980s and 1990s and always in my ASICS—but why? Some people only wear Nike. Some, Adidas. I had no shares or connection in any way with the company. Sure, I had some loyalty to a well-known athletic brand, but it was more personal for me. Running friends told me “Don’t change shoes—you’ll get injured,” which (rightly or wrongly) I took very seriously. Having ASICS on my feet became good karma, especially during those tapering days of self-doubt before a marathon. While fretting race logistics, proper fuelling, hitting the wall, GI nervousness . . . at least I didn’t have to worry about my shoes!
Since running the Cleveland marathon in 2008 I have owned at least fifty pairs of ASICS KAYANOS. All colours. Same size: 11. No need to try them on in the running store. ASICS tweaks them every year with new technology/wizardry (see the review of 31, here)—not always to my exact liking, but it works.
ROAD WARRIOR: Shaver, in his GEL-KAYANO, at the Boston Marathon. I’ve purchased commemorative KAYANOS created for the Tokyo and New York Marathons. Have worn them in all six of the Abbott World Majors races, along with races in Washington DC, Amsterdam, Montreal and Havana. Trail races, half marathons—even in sweltering 30C in Chicago and unthinkable minus-35 in the Ottawa Winterman race—my KAYANOS always (always) got me to the finish line.
IF IT AIN’T BROKE: When Rick Shaver heard he’d get injured if he changed his shoes, he took that advice to heart. He hasn’t changed shoes in forty years. Like any good lifelong friend, I treat each of my KAYANOS with respect. They begin as a hard-working training shoe, then a race shoe, then a street shoe, a lawn-cutting shoe, then, finally, a shoe donated to Africa. They live a good life, my shoes.
Every now and again, I get tempted to try something else. ASICS makes carbon-plated shoes and I’ve been curious about trying the Nike shoes worn by Kipchoge. But distance runners are creatures of habit. We eat the same breakfast. I like oatmeal and honey. We eat the same pre-race dinner. I have rigatoni. And for me, I wear the same sneakers.
From wrestling shoes to running shoes: It’s been a great run.
Are you loyal to one brand or do you shop around? Let us see your brand devotion and the three people with the most of any one company will receive free MarsQuest sunglasses. Show us your fandom in the comments and win the world’s greatest running shades.
The ASICS GEL-KAYANO 31 has become my everyday trainer. It’s cushioned and light, and provides stability, but doesn’t weigh me down and the most important thing? It’s reliable. It costs $220 and it’s bright yellow and I love it. I can’t imagine anyone for whom this neutral stability shoe wouldn’t be good for. Let’s get into it.
The KAYANO is a legacy brand. First introduced in 1993, it’s name means “constant change,” or “kaizen,” in it’s native Japanese: continuous improvement, which ASICS has done true to form with the KAYANO thirty-one times. These iterations are sometimes mild, though devotees of the shoe sometimes moan. They fix a thing, constantly, that’s not broken. But technology is always advancing, and the new KAYANO has what’s called “4D GUIDANCE SYSTEM,” which balances a runner’s stride.
It’s hard to pinpoint exactly what this does, but on my long runs when I’m tired, I just know it helps my errant steps not trip me up. Stability isn’t important, until you lose it.
I’m men’s sized 9.5, and my pair weighs 305 grams, the heel height is 40mm, and the forefoot height is 30mm. These are not carbon-plated shoes. You won’t see the KAYANO on Cam Levins at the Olympics. But I’m sure he has a pair, as much as he runs, and I’m sure he likes them. Between their outsole grip and knit collar construction, the details all work on this shoe.
Plus, and this is important: the laces stay tied and they’re not made out of fairy dust and sugar—if you happen to find yourself out for 22K in a rainstorm, like I recently did, the shoes don’t immediately need to get thrown in the trash. They’re durable and comfortable and damn near indestructible. I have lots of sneakers, but I keep wearing these.
I’m at the stage of my running where I want my shoes to give me support.
The GEL-KAYANO 31 has a carbon footprint 27% lower than the industry average, but I’d argue it’s even better than that, because the shoes are built to last and don’t wind up in a landfill after two races. The foam remains foamy—even after getting soaked—and I recommended the shoes to a friend, a new runner, and she loves them.
ON THE GOOD FOOT: The thirty-first iteration of the GEL-KAYANO is a winner. At first, she loved them because of the yellow (I really do like the yellow a lot, too). But, over time, as her running improved and she got more involved with the sport, she came to appreciate their comfort and stability. She tried a few shoes but none took like the KAYANO. A result of constant iteration, perhaps.
A shoe built for the long run, the ASICS GEL-KAYANO 31 is my Golden Sneaker award nominee for New Shoe of the Year. Hard to miss with a shoe that’s been worked on for thirty-one years.
Simone Plourde, a middle-distance runner with a 4:05.92PB in the 1500m, is attempting to qualify for the 2024 Paris Olympic Games. Plourde, currently ranked thirty-ninth, needs either accumulated points or a time under 4:02 to earn an international flight to the Games. On June 21, she’s competing in the Montreal Athletics Classic and on June 29, she’ll line up at the Olympic Trials at the Claude-Robillard Center.
“I’ll give everything I have on the start line,” says Plourde, 23, who’s in a comfortable position points-wise to achieve her goal, but still aims to run the 1500m beneath the standard. “Any elite athlete has the Olympics in mind and competing at the Olympics has been a dream for the past six years. Running for Canada would be a dream come true.”
The 2024 Paris Olympics begin on Friday, July 26, and many top-notch Canadian athletes have already punched their tickets to compete. Athletes including Cam Levins and Malindi Elmore, Andre De Grasse and Ceili McCabe are all carefully minding their steps leading into the Games. For Plourde, who’s been racing competitively since she was 17, the lead-in to the Olympics is a time for concentration, but also measuring her stress levels. She’s focussed. But part of her focus is also on staying loose.
“The second I become too tunnel-visioned I drive myself crazy, and it doesn’t do me any good,” she says, adding that it’s not impossible to find her out eating a cheeseburger and fries. “Of course, as the races get closer, I’m more careful, but for me, the best recipe for success is to be 100% focussed at training, and outside of training to just be a normal person.”
Plourde is from Montreal and represented Canada in 2023 at the World Athletics Championships in Hungary. Though she holds several Quebec records, the young racer has her eyes firmly fixed on the world stage. The middle-distance runner trains with Nike and wants nothing more than to make her country proud. “Being passionate about running is what got me into the sport and I love that it’s accessible to everyone,” she says. “Anyone can do it and there’s no magic formula—it’s not about tricks, but about being consistent. I’m not motivated every day, but every day I get out the door.”
The same thing that’s fuelling Simone Plourde for the Olympics can also fuel you for your next race. Stay with it, dream big, and keep running. Do that, and have all the burgers and fries.
‘It doesn’t matter if you’re running for the first time, stepping out after a long break, or trying to rekindle your motivation, it’s a new day and a new start. You don’t have to run a certain number of days a week or a set mileage. All of this is irrelevant. You do you. You can do it. Just run.’
I didn’t feel like a runner when I pulled on my cotton leggings and a hoodie. Despite my self-doubt, I laced up my old, uncomfortable running shoes and headed out, seeking a mental break from the challenges of the Covid-19 pandemic.
I live in Lincolnshire, England, but I was born and raised in Estonia. Sport wasn’t a big part of my childhood, so my mom found it amusing when I started running. Someone who would do anything to avoid PE was now running for fun.
I had brief periods of running during my teens and twenties, but I wasn’t consistent and didn’t truly enjoy it. However, as I achieved milestones—running my first 5K, 10K, and half marathon—I still questioned whether I could call myself a runner. It wasn’t until I trained for and completed my first marathon, running solo, that I began to see myself as a ‘proper’ runner.
Running a marathon had seemed like an unachievable goal for me, so when I accomplished it, I felt compelled to document my journey. This led me to start writing a book. I discovered that writing and running are quite similar; both require resilience and determination. Neither is easy, but with effort, progress comes.
Running was the catalyst for me to switch to a plant-based lifestyle, a change that has had profoundly positive effects on my health and recovery times.
Despite facing several injuries, I am grateful for them because they pushed me to start strength training and prioritise proper warm-ups and cool-downs. I’ve learned the importance of these routines and the benefits of cross-training, which I now incorporate regularly. Cross-training isn’t a punishment; I find it enjoyable, especially cycling and walking with my dog.
I also discovered canicross with my 3-year-old standard schnauzer, Jack. It hasn’t been always easy, but it has strengthened our bond and become something we both look forward to.
Running has introduced me to new friends, boosted my confidence, and provided a way to spend more time outdoors. While it hasn’t cured my depressive episodes, it has equipped me to manage them better. Through running, I unearthed strengths I never knew existed.
In just over four years, I’ve achieved a lot: running two marathons and two 40-mile ultras, qualifying as a run leader and coach, and fulfilling my teenage dream of writing a book.
Currently, I’m embarking on my next challenge: training for my first 100-mile ultra. It’s a daunting goal, but one that excites me and pushes me to new limits.
Merili Freear is an ultrarunner, running coach, and author of the running memoir Just Run: Discovering my love for running and how the impossible becomes possible. You can find her on Instagram @meriliruns.
I came in with modest expectations. My last race was Around the Bay and since then it’s been a whirlwind: cancer, surgery, recovery; patience, walking, running—peace. Grattititude replacing anxiety. On Saturday, it felt good just to get to the start line. The start line energy is not replicated anywhere else. Everyone on the same mission. Everyone excited, nervous, wearing their best shoes, best outfits, as trained up as possible—going over their plans, checking their watches. It’s like preparing to watch the moon launch, except we’re all the astronauts. High fives and smiles. Angling for your place in the corral. Seeing people you recognize. A round of applause for the elites. Then it’s the countdown. Then the smiles turn into something else: focus.
DOWN BUT NOT OUT: A few hours after surgery. Miles away from my next run. At the 1K marker at the Under Armour Toronto 10K, I felt like a load had been lifted. It’s always that way at races. After all the fretting about getting to the event and sleeping the night before and agonizing about pace, when you’re actually out there running, it’s a relief. I knew I wasn’t going to run crazy. After having my kidney out, I don’t need to score a PR. I’ve run since surgery and took my first jog gingerly in May and have since been plodding along. This race, sure, I wanted to run quickly. But more importantly: I didn’t want to walk. 10Ks can be tricky. You’re flying . . . then get to 6K, and it’s like—yikes.
HAPPY TRAILS: Races become less about finishing times when you begin to question if you’ll ever run one again. Positive attitude, negative splits. Remember that running is a gift.That wasn’t going to happen today. I was tucked in front of the 45-minute pacer and the run didn’t quite feel smooth. My surgery went well and, because the surgeons recognized I was a runner, I was operated on at St. Mike’s, which uses a less invasive “robot surgery,” then what was available at Sunnybrook. They took out my kidney and got out the cancer and I didn’t need chemo, thank God. Still, I somehow need to relearn the sport. It just doesn’t quite feel natural.
But that’s OK: one thing us runners know is how to keep on keeping on. I just kept moving forward and lifting my knees and pumping my arms and tried to keep my back straight. I hit the turnaround at the midway point and wasn’t in pain. To be sure, I wasn’t graceful. I haven’t put on weight but somehow I’ve become even more stiff? It’s hard to pinpoint. But it’s intuitive to keep moving forward. I love the UA Toronto 10K because it’s down by the water. It’s near my house and along the lake and it feels like half of my friends are at the race. The sun is shining and the objective is clear: for a little bit longer, just go.
I didn’t speed up as I took the little button turn just after 9K, which would bring me back home. But I also didn’t radically slow down and my pace was relatively even throughout the entire endeavour—around 4:22, which is faster per kilometre than I’ve run in practice. I keep telling people as they approach their race goals: you are faster than you think. It just takes races to bring it out of you.
I kept chug, chug, chugging towards the finish line and I crossed that thing ahead of the 45-minute pacer and kept my whole body in check. My kidneys felt fine and I wasn’t dehydrated and the sky didn’t fall and I didn’t have to walk and I didn’t need help. After the race was over I saw a friend who’s elite and fast and soulful and she gave me a big hug and told me to close my eyes and appreciate this moment.
I did. I had gotten myself back into racing.
I won.
If you are thinking about running a fall marathon, the Georgina Marathon & Half-Marathon + 10K & 5K—45 minutes outside Toronto—might just be the one for you. It falls just at the cusp of the Boston Qualifying window closing and is considered a ‘double dip’ for both 2025 and 2026. The date of this year’s race is September 8, 2024.
Runners not ready for the full distance have lots of reasons to choose it as well; fast, flat, and scenic and a certified half-marathon and 10k course, plus a walk-friendly 5K.
Survey results from the Georgina Spring Fling marathon, half-marathon, 10K & 5K, which is essentially the same course, indicate that one third of the people who responded have run in one or more of our races and 12.7% say they keep coming back. There must be something in the water, as the saying goes. Here are some of their comments:
“Everything was amazing. My perspective as a first-time half marathoner was nothing but completely positive. I felt rejuvenated seeing so much community and so many people working together for such a fantastic event. Thanks to all involved!!”
“Keep your races the same size. Don’t lose the intimate, personal feel. Basically, keep doing what you’re doing. You have something very special here.”
“Because there isn’t a ‘what did we do great’ question, I wanted to add here that the vibe, location, and shuttles were fantastic. The food/drink at the end was the perfect amount. I will be back.”
For anyone not familiar with this race, here is a race report from me, Sandie Orlando, one of the race organizers, that I hope provides insight into what goes on behind the scenes in the days leading up race day (and while the runners are running).
Georgina Spring Fling – An Inside Look from the Race Directors’ POV
The first kit pick-up day makes months of planning very real as faces and names come alive, one runner at a time. Their stories begin to unfold in those short bits of conversation. The ‘I’m only doing 5K’ is admonished for diminishing that accomplishment—and the half-marathoners are teased with a marathon bib and told ‘you only have to run a bit longer.’
Excitement and nerves, hopes and dread—it’s all there as the countdown time to the race start gets shorter.
For the race directors and crew, the real heavy lifting begins on Friday with deliveries to the race site. Cases of water and Gatorade, barriers, boxes of gear, rolls of banners, flags to assemble, signs to put up, medals to unpack. The goal is to get as organized as possible before the real set up begins. The course crew is doing last minute checks of the markers and road conditions. Everyone is stressing about volunteers cancelling or not showing up and making back up arrangements. These events are quite personal to us.
Saturday is Expo Day (!), when most runners will come to pick up their bibs. Sponsors, vendors and community service groups arrive to set up their table displays hoping to engage participants in conversation. Some with young families look for distractions to keep the kids occupied. Newer runners wander and chat, taking in the excitement of the day. Experienced runners look for friends and the quickest way to get off their feet. Inevitably, one last minute person arrives in a panic after travelling … and leaves with a sense of relief, knowing they can settle into their race day preparations.
What Runners Don’t See
While runners are assembling their race day kit and charging their watches, hoping to be able to sleep despite their nerves, the race crew is at the park setting up whatever they can. Rain in the forecast means some last-minute changes to plans and no small amount of dread. The goal is to be finished before midnight to get a few hours of sleep. The reality is…four o’clock in the morning comes too soon and the planning and weather-worry hasn’t stopped.
It’s dark and windy at the park, but no rain! The road crew is out on the course dropping over 1,000 pylons and setting up signs. The course crew is delivering tables, water and cups to aid stations and putting kilometre markers in place. At the race site, tents are being lifted, the finish line arch is installed; finish line food and medals are brought out. Vendors and support services arrive and find their spot as false dawn begins to lighten the sky.
The first buses arrive, and last-minute kit pick up begins. Runners wander about chatting and taking care of last-minute details—checking bags, dropping off special needs packs, staying warm, lining up for washrooms and getting in their warm up runs. Greg Nicol takes the mic and begins housekeeping announcements. The course crew and zone directors check that aid stations are set up and manned, course marshals are in place and understand their responsibilities, and radio back to advise the race directors. The medical team is set up, with medics on the course.
With ten minutes until the starting horn, the marathoners and half-marathoners are assembled in the starting chute—each carrying their own story as they stand poised to hit the start button on their watch.
And they’re off!
The moment the starting gun goes is one of relief as we watch hundreds of runners stream past and out onto the Georgina course. Spectators are cheering, music is playing, and the energy is high. We take a few moments to feel the pride in being able to create this event that has an impact on so many people. That moment passes quickly as the next wave of runners begins to line up for the start of the 10K, then the 5K shortly afterwards. Each wave has a different vibe and collection of different ages, sizes and abilities. In front, those with intensity and purpose in their eyes. Behind, huge smiles and celebrating that they are there.
Soon the earpieces from our radios begin reporting from the course: “Lead bike for the 5K winner is 500m from the finish. Lead for the 10k is at the turn around.”
The quiet at the finish line is over within 15 minutes before the 5K winners arrive. For the next six hours, we are at the finish line welcoming in runners, supporting some who have given everything they have, listening to the radio reports for any incidents on the course, answering questions from media, responding to spectators who are looking for their athlete who should have finished by now, pushing anxious spectators back from crowding the finish chute—and dreaming of a coffee or bathroom break.
As the day goes on, the radio reports become focused on tracking the last runners on the course and ensuring they are supported. Some runners need medical assistance, others are simply determined to finish under their own steam. After six hours, the course is considered closed. Timing mats and finish lines are dismantled. The truck to pick up cones and aid stations slowly makes their way back to the race site. Our course marshals on bikes and medics stay out there with our last finishers and continue to report their progress. We wait for them with a medal and an escort in, because their stories are just as important as all the other runners. They are celebrated with a special welcome that has become a meaningful tradition at our races.
After the race.
It takes hours after the race is over to dismantle and pack up. It takes days to unpack and wind up all the details following a race. And even before this one has started, we’ve begun planning for the next year. But, like all of the people who have just run our race, we take a moment to sit down at a real meal and raise a toast in gratitude for having accomplished something special for ourselves and for everyone who runs, volunteers, supports and cheers.
Come out and join us to race, cheer or volunteer! Everyone is welcome!
For information on the Georgina Marathon and Half Marathon, and all of the Endurance Event Productions, please see EnduranceEventProductions.com.
Long runs are part of training. There’s no other way to be a successful endurance athlete than putting in the kilometres. It’s hard. It takes a long time. And you need to do it again and again. So, since you’re doing it, you need to embrace proper downtime to ensure your body heals between runs. What are the best strategies for post-run recovery? Here’s a quick checklist of the things to do to ensure you get back on track faster after pushing yourself to run for several miles.
1. Replenish and RehydrateYou lose a lot of fluids when running through sweat. After you’ve cooled down, the first thing to do is replenish your body’s liquid reserve. Experts recommend drinking 24 ounces of fluids for every pound you’ve shed off. It can be in the form of water, shake or smoothie.
You don’t just evaporate body fluids when running—you also lose electrolytes, such as magnesium, sodium, phosphate and chloride. To restore their internal levels, eat a light snack consisting of bananas, oranges, strawberries or spinach. Refrain from rehydrating with energy drinks as they may cause a sudden sugar spike.
2. Stretch It OutWhile cooling down, do some gentle, static stretches. It’s as important as the warm-up. Allow your heart rate to go back to normal with some relaxing poses, like standing stretches or side bends. Doing so helps soothe tight and fatigued muscles and aids in recovery.
3. Carb UpAfter a demanding activity, you must adequately nourish your body. What’s the best post-run recovery meal? Nutritionists recommended protein, carbohydrates and micronutrients to replenish glycogen and build stronger muscles after an exhausting sprint.
When you run, the body uses glycogen as the energy source to sustain high-intensity activities. Stores are broken down during exercise to provide fuel, depleting your reserves.
Refuel afterward by eating 1.5 grams of carbs per kilogram of your body weight within 30 minutes following the race and doing it again two hours later. Each meal should contain 20-30 grams of protein, sourced from either meat or soy products. Include vegetables, whole grains and fruits in your recovery meal.
4. Take SupplementsTry branched-chain amino acid (BCAA) supplements to speed up your recovery. They’re a popular pre-workout diet addition among athletes who want to enhance their performance and boost muscle growth. However, they’re also effective in minimizing fatigue post-exercise and accelerating recovery.
A review revealed that BCAA doses of up to 255 milligrams per kilogram of body weight per day for mild to moderate exercise-induced damage could reduce delayed-onset muscle soreness after 24-72 hours. Taking omega-3 supplements or eating more seafood may help lower heart rate and blood pressure while improving the function of blood vessels. Researchers found that omega-3 fatty acids—especially DHA and EPA—helped support recovery after exercise.
Taking supplements may help soothe soreness and fatigue after a demanding activity.
5. Sleep Your Way to RecoveryThe best advice is to get adequate rest. Experts recommend getting between 7-9 hours of quality snoozing every night, especially after strenuous exercise.
During sleep, the anabolic hormones that stimulate muscle growth, insulin and protein synthesis repair the tissues. It helps you recover from fatigue, pain and muscle sores and improve your immune system.
6. Avoid AlcoholBased on a study, athletes are more likely to experience alcohol problems with 53.3% of student-athletes binge drinking within a given month. A glass of beer or wine can be tempting when celebrating your fitness achievement. However, give it a pass—especially since it weakens your immune system and shoots up your blood pressure.
After just one glass, it can take the body approximately two hours to revert to normal, depending on your liver’s ability to process ethanol, the compound in alcohol. Postpone drinking until you feel fully restored to avoid compromising your efforts to recover from the strain or else try a non-alcoholic beer like Athletic Brewing.
7. Reduce Soreness With Light ExerciseTwo or more days after the race, your body is still likely sore and inflamed, a normal physiological response to an exhausting activity. The lingering soreness and pain may tempt you to skip the gym, but don’t do it. Instead of being sedentary, tone down your exercise intensity and do gentle stretches and other light movements.
A study found that inactivity can resist the metabolic benefits of acute exercise. Participants were divided into two — the first group was inactive, sitting for most of the day, while the second group did the same but also had an hour of treadmill exercise. Researchers found the one-hour vigorous exercise failed to improve glucose, lipid and insulin metabolism levels the next day. They conclude being inactive can negate the metabolic benefits of physical activities.
8. Consume a Healthy PlateFood is a medicine for the body, so continue eating healthy. A runner’s diet should consist of the following:
- Lean protein: Fish, beans, lentils, tofu and poultry.
- Fruits and vegetables: Bananas, beets, blueberries, sweet potatoes and spinach.
- Healthy fats: Olive, nuts and avocado.
- Carbohydrates: Rice, whole grain bread or pastas and oatmeal.
Meanwhile, avoid the following foods:
- Spicy dishes high in fat can cause stomach upset.
- Foods high in fiber can cause gas and cramping.
- Caffeine can trigger stomach aches, diarrhea or the need for an emergency bathroom break.
Do These Effective Post-run Recovery Strategies Running takes a significant toll on health. For days, muscle soreness and pain may limit your mobility. Make sure you follow these post-run strategies to nourish your body back to its optimal function.
Big news in the running world as Courons MTL, producer of the Marathon Beneva de Montréal, has announced the acquisition of the 21K de Montréal, an April event successfully created and produced by the Canada Running Series for over 20 years.
“I loved everything about this race and am extremely excited about continuing on with what runners have come to expect from this event—and adding our own special spices,” says Alex Ratthé, executive producer of the Marathon Beneva de Montreal. “This announcement reflects the popularity of our current running boom and I look forward to continuing to grow the sport we all love.”
The love is apparent in the attention to detail at races by both Canada Running Series, hosting the Under Armour 10K in Toronto this Saturday and the team at MBDM, which also includes Sébastien Arsenault, President and CEO, Courons MTL. Alex Ratthé told iRun that he only sees the number of registered runners participating in races increasing in the years to come and he believes Montreal rightfully earns its place alongside Toronto, Vancouver and Ottawa as Canada’s racing meccas in this country.
Ratthé believes the future is bright for our sport and he wants to delight runners of all abilities from all over the country in his beloved hometown of Montreal.
“At the Montreal Marathon, we want 35,000 runners and I can see our events only growing bigger and brighter—better—in the years to come,” Ratthé says. “Canada Running Series has done so much to promote running and racing in this country and we’re pleased to announce our acquisition of the 21K de Montreal. I think this is a big exciting day for everyone who loves our sport.”
I competed in a 14-hour race on Saturday and I can’t wait to do it again.
Ogden Public School, Toronto, OntarioSerendipity made an appearance last week that took me back to the place where it all started, my primary school. The start line for the much-anticipated Inaugural Riot Relay was directly behind Ogden Public School. It was the location of my first 100m dash, long jump and relay race, in grade 4, that initiated a lifelong love for running.
There were 22 people towing the line at 7:30 p.m. at the start of a run from Toronto to Blue Mountain in Collingwood. It would cover 140 kilometres in total and teams ranged from groups of 4 to 8 people.
The start of the Inaugural Riot Relay Race from Toronto to Blue Mountain.Debuting at this team event were: XMZ Racers, BumbleBeez, QSW Run Crew, Wolfpack, Jurassic 6, Don’t Trip, Hearts N Soles, Father & Daughters Run Crew, Eye Studio, two CHIX LEFT THE SIX teams, Slowpokes, Runners High, Juicy Jamms, Fueled Up, Wings, MVM Bradford, The Summit Seekers, HRC 1 & HRC 2, Running on Business and our team Team Bimiba’idiwag.
Team Bimiba’idiwag – We Run TogetherFrom city streets to concession roads and quiet trails, Team Bimiba’idiwag, the Anishinaabemowin word for “We Run Together,” ran through all sorts of weather conditions, guided by the North Star of the Big Dipper and finished in just over 14 hours.
The original team consisted of Melanie and April Boultbee, the latter of whom sadly had to drop out due to injury, running warrior Robyn Michaud and powerhouse runner, who was our anchor, Heather Colasuonno.
Organiser Migzy of Me Versus Me MentalityAll teams met at the Lululemon on Queen Street West. The excitement was mounting, and the Red Bull DJ truck and Organizer Migzy P of @meversusmementality were out in full force keeping the atmosphere upbeat. There was BeeVibe Juicery offering beet and ginger juice samples and date bars by Impact and each team received Xact Nutrition bars and fuel gels. After the team and group photos were taken, the first 22 people started amidst confetti and colourful smoke grenades.
Melanie after the first exchange.Since Melanie and I were familiar with the streets in Toronto, we took the first four legs of the event that took us from Lululemon on Queen Street west to Stockyards through to Weston and then out of Toronto from Peel Region.
The guiding North Star of the Big DipperBut the real race started at midnight as we hit the concession roads and met hill after hill on quiet country roads. It was a clear night and a comfort to know the Big Dipper was our guide. As long as it was in front of us, we were headed in the correct direction.
Arm sleeves out as the weather changed from hot to cool at the third exchange.For veteran ultrarunner and our race starter, Melanie Boultbee, the team aspect of the relay was the best part—the camaraderie, not only between our own team, but all the teams. Although participants at ultraraces all start together, ultimately, the time spent running a 100 Mile trail race is a solo venture. “Running a relay as a team has its benefits,” Melanie told iRun. “The support provided by each member helps us all.”
Quiet contemplations.For Robyn, the prospect of running at night was terrifying and that feeling was further amplified at the prospect of doing it alone in very dark stretches of road.She said, “Pushing through and overcoming this intense fear was satisfying as I drew courage and strength from my teammates who were all very brave and completely unbothered by the conditions. They helped me be brave.”
Robyn is a longtime runner and a leading light in our community. She added, “Beautiful things happen on the other side of fear and when you surround yourself with fierce, brave women you feel you can accomplish anything.”
At midnight Heather started on her leg of the race. We’d already been out for almost 4 hours. Running at midnight was Heather’s jam “I love the unique challenge of running throughout the night, with no sleep, on empty country roads,” she told me, and there was no stopping her.
Crazy challenges are her thing.“I love a crazy challenge,” she said.
When it was again my turn at 2:30 IN THE MORNING, with only my headlamp to guide me, I looked ahead on the unlit country road and faced an animal carcass that laid motionless, on its back with the legs stiffly in the air. I gave it a wide berth as I approached it, only to realise it was a giant weed growing on the soft shoulder of the road. It was the ‘witching hour’ and I was hallucinating.
The thought did cross my mind to just close my eyes and run. Even though my shoes were almost fresh out of the box, they were very reliable transitioning from city pavement to soft shoulders on side roads. Moreover, running and then jumping into a car and being in the sitting position wasn’t the most ideal situation for a body to recover. A few times at the start of my next leg, the stiffness in my body was pronounced, but as I continued on, the impact and rigidity became less of an issue due to the cushioning provided by the ASICS GEL-KAYANO 31.
Am I hallucinating? It’s a peacock right?Right around the time I started craving a cheeseburger, the most astonishing incident happened around 5:30 a.m. on my last leg. Suddenly a loud screech came from a house by the side of the road. Ahead was my team vehicle that was stopped and I realised Heather had her camera out. I looked towards the house and there was a second screech, only to see a peacock sitting on a fence. No wonder the screech sounded familiar. I’ve heard the peacocks in High Park Zoo make the same alarming noise. I wasn’t hallucinating. This certainly was a one-of-a-kind run.
Along the way, the community bonded. Teams in their decked-out support vehicles honked and cheered on all of the runners, each identifiable with yellow reflective snap bracelets. From cowbells to high visibility reflective gear and lights, the fellowship was strong. Those who ran fast, took off like the light, those who ran to finish, put those noses to the grind to get the leg completed. All teams made it to the BLUE sign at Blue Mountain Resort in Collingwood at varying times Saturday morning, however there was a palpable understanding and atmosphere—it was community over competition.
Blue sign finish line at Blue Mountain, Collingwood, Ontario.Every single one of us who had competed, had won.
Logan Chambers is the Senior Director of Marketing at PepsiCo Foods Canada and recently was behind a really cool thing for Quaker Protein, a healthy breakfast oatmeal with 10g of protein, perfect for race day. At the Toronto Marathon, Logan pumped up his “You Got This” campaign for Quaker with the Humble Runner, Kevin James Doe. It was one of the best activations we’d seen in awhile for a product we’re currently enjoying, and serving our kids. Here’s our interview with Logan Chambers, and find him on Strava @LoganChambers, and get his oatmeal, here.
Introduce yourself to our audience—who are you and what do you do?
I’m Logan Chambers, and I’m the Senior Director of Marketing at PepsiCo Foods Canada, where I focus on the Quaker brand. My role involves creating and executing strategic marketing plans to boost our brand’s visibility and growth. I also lead campaigns, like the Humble Runner campaign, to make sure they align with our overall business goals.
What made you think of running and racing as the right fit for Quaker Protein?
When thinking about the perfect setting to launch our expanded line of Quaker Protein products, we were inspired by how marathons have evolved. They used to be just for the ultra-athletic, but now they’re these amazing community events that bring people together and inspire hope. We thought, what better way to highlight everyday heroes? It was the perfect way to tie into our “You’ve Got This” campaign, which celebrates everyday heroes who inspire us all. We wanted to create a campaign that honoured this idea by spotlighting the “humble heroes” in our lives. With the global campaign launch and our expanded protein product line, we felt that both elements complemented each other perfectly.
Are you attracted to the running community as potential consumers of your products? If so, why?
Absolutely! Quaker Protein products are made with 100% Canadian whole grain oats and are a high source of protein, attributes which can contribute to a healthy diet for runners and marathoners because they provide essential nutrients for energy and recovery.
While this campaign focused on runners, we know that Canadians in general are increasingly looking for ways to increase their protein intake – in fact, a 2023 report indicated 61% of adults are trying to increase their protein consumption. Our expanded line of protein products helps everyone live their best lives and make the most of every day, fitting perfectly with our “You’ve Got This” message. Our high-protein instant oatmeal, granola cereal, and pancake mix gave the Humble Runner the nutritious boost he needed for training, all while delivering that delicious Quaker taste Canadians love.
And tell us about Kevin Doe. What was it about his story that resonated?
Quaker’s Humble Runner is Kevin James Doe, a high school social science and English teacher in Toronto. Kevin usually runs 5Ks each year, but this was his first time tackling a half marathon. We were thrilled to work with him because he truly embodied what it means to be a Humble Hero.
In his original casting video – which you can view here – his kindness and willingness to help and support his community shone through the screen, so it was clear to us that he was the perfect fit for this campaign. Kevin trained and competed in the half marathon with the goal of helping as many people as possible cross the finish line.
How did the experience go down?
We couldn’t be happier with how Kevin showed up on marathon day. Instead of focusing on his own “personal best,” Kevin dedicated himself to supporting as many fellow runners as he could. He ran alongside them, offering encouragement and inspiration, truly embodying what it means to be a “humble hero.” Kevin had a ton of support from the community, his family, and his coach – all cheering him on as he finished near the back, making sure others around him felt supported.
We also have worked with Eva Redpath. How can an influential, positive person transform a sporting experience into something fun?
From day one, Eva proved she’s not just a coach, but also a trusted mentor and cheerleader. Her unique approach combined expertise, empathy, and dedication to create a personalized training program for Kevin. Eva helped Kevin understand the realities of training for a half marathon, incorporating fitness, mental health, and nutrition into his regimen. We wanted a coach who could bring warmth and approachability to our campaign while creating a supportive and nurturing environment, and Eva was the perfect fit.
I think that’s almost a bridge to your products. You make healthy food that tastes good. What else do you have down the pipeline?
You’re right – Quaker Canada strives to make breakfast-time options without compromising on the delicious Quaker taste Canadians know and love. We are constantly trying to evolve our offerings for Canadians and are excited about what’s coming next. Later this year, we are further enhancing our line-up of Protein Oatmeal for those looking for even more Protein, and we are in development on further expansions for 2025.
Are there other PepsiCo products that you think might appeal to runners?
The Quaker brand portfolio includes a wide range of wholesome cereals, oatmeal, rice and corn snacks and snack bars that can potentially be appealing to the running community. You can find more information about the various products here.
Lastly, our sport is always looking for great partners and we appreciate your working with Kevin and Eva and being interested in half marathons. Do you expect to cross-promote with running and racing again?
We’re always open to new ideas! This campaign was incredibly rewarding and we saw how supportive the running community was in Toronto, so we’re planning a Montreal version later this summer. We did also partner with Strava on this program and saw an overwhelmingly positive response with 29,000 sign-ups to join Kevin to train for the half. If there is an idea that is impactful enough, we can certainly think about cross-promoting with running and racing again.
Would you be interested at all in running yourself? You know there’s a great half marathon coming this fall in Toronto and I’d be happy to train you. Eat some Quaker Protein products and have some fun. What do you say?
Yes! I was really inspired at the Toronto Half Marathon – I had never been to one before, and the vibe and camaraderie at the starting and finishing lines was incredible. So I have started training for the half marathon in October. I find tracking my progress on Strava (Logan Chambers) is really helpful – I just ran 11.4km in 60 minutes this past weekend which was the first time I have achieved that distance…and I look forward to boosting it further over the summer!
The Super Bowl is television’s most watched event. In Canada, the country’s coming together to root on Connor McDavid in Edmonton. The NBA Finals start tomorrow night. All team sports, all prime time: all played by millionaire men.
Malindi Elmore is a 44-year-old mother of two and on August 11, she’s running the Olympic Marathon for her country. Running, which we’ve done forever – endurance hunting our dinner in prehistoric time before we even had spears – is booming. Half a million marathoners want 50,000 slots for November’s TCS New York Marathon. Running is sport’s Taylor Swift. Yet the Caitlin Clarke of running, three-time Olympian, owner of five of the ten fastest women’s marathons in Canadian history, salt of the earth superstar, doesn’t chat with Jimmy Kimmel and Drake doesn’t show up at the TCS Toronto Waterfront Marathon to watch her race.
I want that to change on Global Running Day.
In Canada, we have our own Kipchoge, knocking out kilometres in Kelowna while advocating for women’s sport, equal pay and the mental health benefits of exercise. After winning last month’s Ottawa 10K presented by Otto’s Ottawa, Elmore is crossing the Atlantic to outlast her (younger) peers. Global Running Day felt insipid. Something like Taco Tuesday, an algorithmic ploy to sell bullshit. But if we use today to pump up Malindi and the marathon – the hardest solo endeavour in sport – practiced by millions of Canadians, millions of women, millions of moms, I’m down.
Let’s get behind Malindi and watch her compete in Paris, even though the Women’s Olympic Marathon begins at 2am August 11, Eastern Standard Time. With MILO, we’re hosting a Midnight Rally iRun and screening party in Toronto, viewed online across the country, capturing cheers so loud from runners in Canada that Malindi will hear us in France.
To sign up for the iRun Running Rally and Malindi Marathon Viewing Party, please register here.
It seems like a lot of work for a free banana.
That sign appears without fail at every respectable marathon, and at the Marathon de Longueuil Sun Life last weekend, no fewer than four spectators held their homemade versions in the air, two in English and two in French.
The banana line is worthy of repetition because it gets at the core question: Why, exactly, are we doing this? Maybe you started with a fun run, then tried a 10K, then a half marathon. Maybe then — because you aren’t the kind of person who does things halfway — there was the full. Maybe you emerged from that tunnel of pain aching all over but with the suspicion that you could have gone a bit faster. And maybe then there was Boston! You and Kipchoge, on the same course! Like getting on the ice with Gretzky! Maybe after that an ultra, a whole 50 kilometres, just because.
But then what? All that forward momentum, to where exactly? More free bananas?
Well, back to the starting line, of course. This time in the suburbs of Montreal, and this time with my brother-in-law, a man who rolled his eyes at the thought of marathoning a few years ago, who ran his first half last fall, and who was, for some reason, back for more in Longueuil. His second half-marathon, my 16th, and our first time running together.
The race itself is fast and flat, on the warmer side in mid May but well supported with water, electrolytes, pace bunnies, and at the end, a full meal with plenty of bananas. “Let’s go” is the chant in both official languages, and if the course was a bit jammed at the start, well, c’est le post-pandemic running boom.
We stuck with the 1:50 bunny until about 19K and then got a few steps in front. I said all the things I always want to hear — Empty the tank! You got this! Don’t save anything for the end! And we shaved off a minute per kilometre, accumulating more than enough Strava data to bore everyone we came into contact with for the remainder of the long weekend.
The answer to the “why do we do this?” question, then, is all in the we, the oui, the first-person plural pronoun in the affirmative.
Or to put it another way: Give your brother-in-law a banana, you feed him for a day. Help your brother-in-law shatter his half-marathon personal best, you give him the secret to free bananas for the rest of his life.
On Saturday, Malindi Elmore won the Ottawa 10K presented by Otto’s Ottawa, arguably the most prestigious 10K in the country. Elmore, three-time Olympian, fastest Canadian woman ever at Boston and preparing to run the marathon—at 44—at the 2024 Paris Olympic Games, seems to only get better with age. Ahead of her historic journey, iRun caught up with Elmore and asked her to take the temperature of our world.
iRun: Your third Olympic Games start in two months, how do you feel?
Malindi Elmore: At 20-years-old I certainly never imagined I’d be going to a third Olympics—especially at 44.
iRun: What excites you most about our sport?
ME: The idea that I can do more than I’ve done has always fueled me.
iRun: From college to motherhood, how has running changed and how has our sport stayed the same?
ME: Everything’s changed, but one step in front of the other, connecting with myself, my dreams, my ideas and other people—through running—has stayed the same.
iRun: How does running allow you to connect with yourself?
ME: By offering a chance to slow down and actually have time to think.
iRun: Have you learned one simple thing for longevity?
ME: Don’t run through injuries.
iRun: Can you explain that for us middle-of-the-pack joggers?
ME: Prioritize sleep, eating well and stress-management. That will not only make any runner feel better, but also lead to better performances and better motivation.
iRun: It takes courage sometimes to run less.
ME: I was supposed to run Boston and my hamstring wasn’t great and we decided to pull the plug. When I was younger, I would’ve run through it and put myself in a position where I needed to take three months off because of injury.
iRun: How would you improve access to exercise for women?
ME: We need to give girls confidence through puberty and the teenage years.
iRun: How?
ME: Keep the focus on fun and remind young women that the priority should be process, not result-based, goals.
iRun: What’s your goal for the 2024 Paris Olympic Games?
ME: A top ten finish like last time would be amazing.
iRun: I’m sure you’ve sussed out the course.
ME: Twice the elevation of Boston—epic, unlike any other marathon. So being patient and working on finishing the last 10K strong is the plan. I want to come off the hills with strength in my legs and run people down.
iRun: How have you prepared to run down the fastest marathoners in the world, half your age, at the end of a race twice as hard as Boston?
ME: Running hills and being strong in the weight room.
iRun: Can you go faster than 2:23:30—take off fifteen seconds and become, again, Canada’s fastest marathon runner of all-time?
ME: The goal is to break my personal record and run under 2:23. Run a 2:22—or faster.
iRun: Could you do that later in life, after the Olympics, say when you’re 49?
ME: Why not?
Photographs courtesy of Tamarack Ottawa Race Weekend and Saucony.
It’s not an uncommon DNF (did not finish) story due to knee pain that caused me to drop out of the Calgary half marathon in 2017. Suffice to say, one pandemic later, plus a milestone anniversary, that revenge is a dish best served cold and it was a damn tasty meal at the finish line of the 60th anniversary of the Calgary Marathon.
In hindsight, it has been eight years since I last ran a half marathon road race. There have been many trail races in that time, and a few shorter road races, but the need to rectify my last half marathon attempt in Calgary was strong. So when the opportunity to return to Cowtown revealed itself, I knew this was my second chance to return to racing and a bit of redemption.
Travelling to races may trigger a bit of anxiety but the City of Calgary is pretty easy to navigate.
The Easy:
- Getting from the airport to downtown Calgary was a cinch with one bus ride at $3.70 cash fare that is valid for 90 minutes.
- Getting to the expo was pretty easy on public transit also. The Red Line stops on the doorstep of GMC Stadium.
- Calgary Transit staff were also at the expo to answer any questions about getting to and from the start and finish lines.
- The big bonus, and kudos to all players involved in making this perk happen…public transit was free for all participants on race day.
- The organisers also had covered bike parking for anybody who chose to commute on two wheels.
- The Westin Hotel offered a free shuttle bus to the start line.
Race Day
With the start line close to GMC Stadium, runners had use of the toilets that helped ease the wait times at the porta potties.
For 13,500 participants, there were four easy access corrals for the varying distances and pacers were identifiable with their high flying tear-shaped flags. Kitty Honeychurch was the 1:55 pacer and I overheard her say during the race that she was 3-years into a running streak. I would be remiss to leave out Mr. Gerry Miller, who at the age of 88 is also known as ‘the Grandpa Pace Bunny,’ and the 2:40 half marathon pacer. I met him at the expo and he predicted my finishing time to be 1:55. Furthermore, he started running at age 58 years, which proves it’s never too late to start.
The Course
Even though Calgary is considered to be on the foothills of the Rockies and the gateway to the Prairies, it makes the half marathon course relatively hilly (with a great view of the city after the 6K mark). This plays to my preference as the course zigzags from the Tom Campbell’s Hill Nature Park, through the downtown, residential areas and across the meandering Bow River.
The Peace Bridge over The Bow River. One of the landmarks along the course.I was thankful to have the FuelCell cushioning and stability of the New Balance Supercomp Elite 4 shoe as I worked both days of the race expo on concrete floors. It gave me the forward propulsion for those upward climbs and mitigated the pounding on my quadriceps as I descended. I’m happy to report no sore thighs the next day.
It was a well-marked course, with a bit of variance from my own GPS. This was further confirmed by a conversation I overheard between other runners and also hearing watches indicating as we approached the kilometre markers (this happens a lot at races).
Along with the scenic parts of the route, there were also some memorable supporters and cheer stations. Elvis was crooning right near the start, to the sonorous choir and the mellow pings of the Calypso steel pans that just made you want to relax. I was eternally grateful for the cheer alley that also was the Xact Nutrition fuel station around the 11K and 19K points. Big shout out to Migzy of Me Versus Me Mentality for the much needed bolster the second time round after the 19K mark, as my right hip was a bit angry with me.
Navigating unfamiliar streets can throw anyone off a race, but the finish line was right near the Scotiabank Saddledome and once that was in sight, it was hammer time. I’m happy with the 1:54:00 finish, one minute earlier than my predicted time by Gerry (sorry, sir).
As it was the 60th anniversary, the finisher medals design were inset with two diamantés and the City of Calgary in the backdrop with the number ‘60’ formed by shoelaces.
Be prepared for…
All sorts of weather. Race morning was 6 degrees Celsius, perfect race temperatures, with next to zero humidity. There was a westerly wind, and it was much welcomed during the race. HOWEVER, less than two hours into the event (7 a.m. start for the marathon and half marathon), it started to rain. Thankfully, I packed a waterproof running jacket and was able to stay relatively dry on the way back to the hotel.
Dry air. Due to its distance from large bodies of water, and its proximity to a desert, Calgary has a drier climate compared with Vancouver and Toronto. That would explain the constant thirst and dryness my body experienced during my stay. I really, really had to pay attention to my hydration and increased my electrolytes intake before and after the event to avoid dehydration.
Hills. I like hills, in fact I have a far more enjoyable race on hills, but I might be an outlier with that preference.
Specific dimensions for checked bags. In addition, it would be prudent to use a water resistance/proof bag as the baggage area is not covered.
The cold and wet weather after the race. Mylar blankets were not distributed to half marathon finishers. From what I could see at the baggage line, I was not the only person who missed out.
Local places to eat and celebrate.
Breakfast. Hands down the best Korean breakfast spot this side of the Pacific Ocean is Brouhaha that serves breakfast and lunch. Located on 609 14st NW, it’s a nice walk along the Bow River and through Kensington for the yummiest Kimchi Omurice.
As tempting as it was to go back to Brouhaha for a second time, OEB Breakfast Co., was conveniently on the way to GMC Stadium. The spinach and cold smoked salmon eggs benedict was ample and cleverly called The One That Did Not Get Away on the menu. Its located on 222 5 Ave SW #110, and right around the corner from a terrific coffee shop called Monogram Coffee.
BBQ Platter at Hayden Block Smoke & Whiskey, beet salad, pork belly, smoked brisket and pickles.For a post-race celebration and located on 1136 Kensington Road NW, is Hayden Block Smoke & Whisky that has a BBQ platter for a satisfying protein fix. Stacked with local craft beer, cocktails and true to its namesake, Whisky’s from Canada, America, Japan, Ireland and Scotland.
If you prefer a quiet corner, across the street in The Plaza Theatre is Sidebar to indulge in uniquely crafted cocktails, wine or local beers. But don’t blame me if those Tiki cocktails lead to hot, messy and disorderly behaviour.
Scoping out local bars and restaurants in Kensington. Photo credit Tina GarstadIt’s been a bit of a climb to return to road racing. We keep on training to be in top form, to be race ready and remind yourself that despite the roadblocks that bring you down, that you CAN DO HARD THINGS. Fingers crossed the life priorities balance out moving forward. Thank you Calgary Marathon for ushering me back into race mode and achieving that higher ground.
On Saturday I completed my first 100K race at Sulphur Springs Trail Race in Ancaster, ON. Close to home, I was able to sleep in my own bed and was up at 3:30 a.m. to eat, pack up, and arrive in time with Tina for decent parking and a 6:00 am start. Katie was ready to “crew” us between loops—replenish our fluids and fuel, help problem solve, and offer support and encouragement.
The first loop felt comfortable and easy. I had guessed I might be a bit over two hours and was just under. Like the first 10K of a marathon, I knew it should just be relaxed and uneventful, and it was.
Time: 1:59.
The second loop proved to be my most difficult one of the day. It started raining with thunder and lightning, I began chafing, had to somehow discover my “why” for this new type of racing, and struggled to chew and swallow my gels and chews. It was too soon, I thought, to be feeling this way. I didn’t even care if it might be cancelled due to the storm. I crossed the finish mat, saw some Bayfront Endurance friends, and headed to Katie for my restocked vest. I had never met Katie before Friday and there I was in tears, telling her that I found that second loop really difficult. I never doubted myself to complete the race but was surprisingly emotional, and felt daunted by the task of 60 more kilometres, given the fact that even the thought of solid food made me feel nauseous. Immediately she came up with ideas and grabbed what I needed from Tina’s kit—Pepto-Bismol, ginger chews, chafing cream, and a few drinks of ginger ale. I told her my race strategy was likely going to change and I was going to wait for Tina to work together as we’d done the last several months in training.
Time: 2:13.
The third loop was much better.
I had been near running friend Ricardo Oliveira, but he had to stop due to a knee injury. I had also been running a fair amount with eventual second place finisher, Meghan Duffy, but I couldn’t keep up and had to let her go.
I then started thinking about the reason I was doing it:
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for something new and different;
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to learn how to help coach my athletes planning to run trail ultras.
How would I tell them how to get through the rough patches? What was I learning about myself and this new experience? And this is where I learned my “why.” I started listing each of my athletes by name in my head, along with the family member for that loop as I had one loop dedicated to my husband and three kids, which helped occupy my mind. While I had originally thought the toughest loop would have been near the end, I realized I was getting it over with early on. Although it became mentally and emotionally easier, it was now much more physically challenging with mud that was so bad in some areas you had to walk or hold on to trees for balance.
And my hip flexors started to hurt. When I got back I saw Tina and Dale who, due to injury, had to drop out. We had run together for months, in anticipation of this day. This is the same Dale who finished Western States, once held the 100 mile Sulphur Springs course record, and suggested I, “Try to make it to the Olympics” and then “Try a trail ultra.” After my 54K trail race he had asked me when my 50-miler would be and this was it (well, I skipped to 100 km). So when I saw them I knew I had to do it for the three of us. They shifted to crew support and were there with Katie, Christina and Robyn to support me, and our Team Orange Paris friends April, Jeff and Mike.
Time: 2:36.
The fourth loop started with my crew’s plan for me to use a 1.5 L bladder for the final loops, instead of alternating with the two soft 500 mL flasks, allowing me to take in more fluid. I was heavily relying on and grateful for the high carb Skratch drink since I was taking in less solids. My pace got even slower due to the mucky trails, increasingly sore hip flexors and fatigue, but it allowed me to focus on just getting it done before starting the final loop. I didn’t have a time goal for the day, but didn’t want it to take forever either. The long walking stretches due to the mud seemed to get even longer, taking as long as nine minutes to accomplish even one kilometre.
Time: 3:04.
For the fifth loop I knew the finish line was next. I had great support from my friend Melissa and headed out for the final 20K. My hip flexors were so sore that my running really slowed. I could have likely walked faster in some parts, but it seemed to hurt more to walk than slow run. The rain had stopped but the thick, mucky mud remained. Some kilometres now took 10-12 minutes to complete. As I broke it down one kilometre at a time, I was in awe of the runners doing the 100 miler. The aid stations, where I was mixing water with ginger ale to drink, were now serving soup and starting to prepare potatoes. The lunch menu was switching to dinner as the 100 milers would soon be putting on headlamps, jackets, and running through the night. I continued on, taking extra caution to not fall because I wasn’t going to sprain an ankle at 90-something km. I finished the fifth and final two biggest hills, the Three Sisters and Martin Road, and smiled across that finish line.
Time: 3:21.
Finish time: 13:15:46.
The medal was around my neck and I had done 100 km, learning later I was the sixth woman, and 34th/226 finishers & 238 starters overall. And Dale and Tina were there for finish line hugs.
We did it!
It was an odd feeling to stop, and not keep running for another loop. I didn’t really know what to do with myself. I then saw my friend Adrienne who had come to cheer me on so we caught up right away, and I also chatted with some other familiar faces, including Meghan. Dale’s wife, Robyn, graciously helped me take off my socks and gave me her chair, and April (50 mile finisher) shared her potato chips with me while we stayed to watch the others come in. I also had a nice chat with Katie. We were there when the announcers happily declared the 100th finisher, officially making Sulphur Springs the first Western States Endurance Run (WSER) qualifier in Ontario! Once we cheered Mike and Jeff in, just minutes of each other, it was time to call it a day. I hobbled to the van around 10:00 pm, thankful for the short drive home where my husband met me to unpack my things, help me shuffle out, and get into the swim spa.
Like many race nights I didn’t expect to sleep, but it was even more difficult because I seemed to have a fever. I wasn’t sure if it was because of the race, the cold I’d been battling for two weeks, or a combination of the two. Either way, the nighttime cold and flu medicine allowed me to sleep on and off, as my hip flexors woke and reminded me of what I’d accomplished that day.
I have much time to continue to reflect on this very special day and appreciate the many things that went right: There was never a point where I disliked it. It was a very positive adventure.
I didn’t have any GI issues, which is really common with ultras.
Even though the rain made for muddy footing, I’m glad temperatures were pleasant. Heat and humidity would have been tough.
I had no injuries, and didn’t fall or get lost!
It was such an excellent event, executed wonderfully by Race Directors, Steve, Russell, and Mauro.
The volunteers were top notch. Although I didn’t chat much while on course, I was grateful for them.
I absolutely loved the ultra running community with tents, music, positivity, and a vibe that’s different from road races. Thank you for all you did and for welcoming me into your world.
I’m in awe, looking at some of the results:
Amanda Nelson 17 hours, 1st female, and 2nd overall in the 100 miler.
Julie Hamulecki 7 hours, 1st female and 1st overall by 44 minutes in the 50 miler.
Helen Francis 11 hours, 1st female in the 100 km at age 50.
Congratulations to you and the hundreds of others who competed this weekend.
Although it’s too soon, I know this isn’t a case of one and done. So when, to no surprise, Dale asked me just moments after finishing, “So when’s your 100 miler?”, I could only laugh, and point my finger saying, “I knew you’d ask that!”
Thank you to each and everyone of you who made this 100 km debut a wonderful experience.
Onward!
Thanks so much for reading iRun and being part of our community. We love running and love covering the people and places that will help fuel your passion. While the digital issue is epic, there’s just something special about print: like getting and keeping a medal after your race. To get your new free print issue of iRun magazine, please check out any of these fine locations (and if you’re racing this weekend in Calgary or Ottawa, we’re cheering for you!)
The Servus Calgary Marathon Race Expo
2200 STAMPEDE TRAIL SE, CALGARY, AB T2G 2W1
Tamarack Ottawa Marathon Race Weekend Expo
Lansdowne Park, 1000 Exhibition Way
Plus, great independent running shops across the country—until supplies run out!
Forerunners (any of the three locations!)
3889 Main Street
980 Marine Drive
3502 West 4th Ave
R&R Rackets & Runners
3880 Oak St
Strides (any of three locations!)
3566 Garrison Gate S.W.
108, 1240 Railway Ave.
1119, 380 Canyon Meadows Dr. S.E.
Frontrunners (any of four locations!)
1200 Vancouver St
1825 Bowen Rd #101
755 Goldstream Ave Suite 123, Victoria, BC V9B 0H9
3659 Shelbourne St
Brainsport Athletics
616 10th St E, Saskatoon
BlackToe Running
95 Bathurst Street
2488 Yonge Street
Running Factory
5480 Wyandotte Street (Windsor)
Boutique Courir
4452 Saint-Denis Street (Montreal)
Boutique Endurance
6579 Saint Denis St, Montreal
Coureur Nordique
141 Ch Ste-Foy, Québec
Blaine Penny has raised hundreds of thousands of dollars for MitoCanada through running and the Servus Calgary Marathon for a rare mitochondrial disease affecting Evan, his 20-year-old son. “There’s no real treatment for Evan’s mitochondrial disease, but raising money for research and awareness makes us feel better than accepting the news that there’s nothing we can do,” says Penny, run coach, father and elite marathon runner, attempting a Guinness Book of World Record Challenge this Sunday at the Servus Calgary Marathon, where fourteen members of his run club will attempt a linked half marathon under 1:20.
“The running community here in Calgary is powerful and my team and friends all love running and draw strength from the sport which has expanded beyond the simple, physical act of running to touch so many of our lives in so many profound ways.”
Penny and his team—many affiliated with Jeremy Deere and the great independent Albertan running shop Strides—already have four Guinness Book of World Records for linked running: both the marathon and half marathon. A fiercely competitive runner—his PB is 2:27 and he’s currently in pursuit of his sixth star—Blaine also runs with his wife Sarah and finds that the sport, beyond helping them raise much-needed money, also uplifts their spirit. Endurance training can sometimes be most powerfully needed when we’re not in our running shoes.
“Evan’s condition, at times, can obviously feel overwhelming and you get stuck feeling powerless, but the running and, importantly, running community, has always been there for us and we’ve been able to actually become stronger,” says Penny, adding that MitoCanada will also have a cheer/fuel station set up this weekend at the Servus Calgary Marathon.
“Everyone reacts differently to difficult situations, but Sarah and I will celebrate 22 years of being married this week and the city of Calgary, the running community and the Servus Calgary Marathon have always shown up huge for my family and I.”
Sub-1:20 for a half marathon finishing time is nearly elite and a difficult challenge, even with super shoes and a good night’s sleep. The idea of running that fast linked with fourteen runners seems impossible. However, fueled by Evan, training, friendship and will, Blaine Penny says his scrappy team of Albertan speedsters is up for the challenge to share MitoCanada’s message to the world.
“We started MitoCanada fifteen years ago to help support families navigate care and raise awareness, fund research and, along the way, we found that setting Guinness records at the Calgary Marathon felt not only empowering, but fun,” Penny says. “There’s no treatment for Evan’s condition, but he knows we’re out here running and when he recognizes the impact of our team—that glint of recognition—it makes the hair stand up on the back of your neck. He’s inspired a lot of people to want to go further, faster and harder. We look forward to Sunday’s run and feeding off the energy of the mitochondrial disease community and our tethered friends.”
To celebrate the Servus Calgary Marathon’s sixtieth anniversary, Blaine Penny and crew will be attempting to break the linked half marathon Guinness World Record and raise $60,000 for MitoCanada. To donate funds to these awesome runners and tremendous awesome cause, please click here.
Dawn run: I’m heading east, into the sun. Coyotes yelp along the river, crows crank out their rusty mating calls, and all is well. . .well, I’m slower than I’ve ever been, and often these mornings there’s a different glitch, in my knees or elsewhere, but that’s all right. I’ll take this day and this run as it comes, enjoying even the headwinds and the hills before I turn my back to the east wind after 5k and head back home.
Nearly four years ago I put together an item on running. At the ripe old age of 75 years and after a half-century of running, I felt that it was time to reflect on what running had given me and how my attitude to my “positive addiction” had changed over the years. I was gratified when iRun Magazine agreed to print that article, “Time’s Arrow”: Reflections on a Life in Running Shoes,” and other runners, several of them who were younger than I was at the time, responded positively. I thought that I had said it all, that the article would be my final, verbal shot on the joys of running.
But much has happened in the past nearly four years, some of it possibly instructive to other runners who may be tempted to wear those shoes for something other than running.
A year or so ago after having some blood work done, I was told that my PSA was elevated. My nurse practitioner said, “You’re too fit for prostate problems. They seldom happen to folks who get the exercise you do. That’s just not in the cards for you.” It was. I had tests and met with an oncologist in London. Guys are just made for this, it seems. Most of us already knew this, but like other inevitable events in our lives, I thought that such things always happened to someone else. Hearing that I was among the afflicted hit hard.
The upside? Because I was in reasonable shape, the doc. said he could find the money for brachytherapy, and I’m now the somewhat proud bearer of 45 radiated seeds in my undercarriage. That expensive approach is most often offered to much younger patients, but the therapy went well, and the oncologist, the brilliant Vikram Velker in London, ON, even left me a handwritten note saying that all had gone according to plan. The point that I’m making is simply this—running, and likely any activity we do, has benefits that go far beyond the obvious weight management, better appearance, and feeling of well-being that we daily associate with our running.
My oncologist will be in touch on June 14th after I have had more bloodwork done, and I’m hoping that the news will be good, but even if there’s a downturn in my situation, these past months have given me more time on the trails and roads, more time to reflect and be thankful that I had the level of fitness that running had given me. I’m also grateful for the wonderful health care I’ve received, for the patient understanding that everyone from receptionists to nurses, to specialists have afforded me throughout what was, at times, a trying predicament.
I’m now more convinced more than ever that frequent exercise can, and does, have psychological and physiological benefits that go beyond the elation that comes from the activity, and this goes for everyone of any gender, age, or ability level.
The procedure happened in December, just before Christmas, and I’ve been running—jogging might be closer to the truth—but I’m out there, grateful for those many decades of running, encouraged by the lack of side-effects, happy for every, now purposeful step as I move through my hometown. I now regard my situation as being more of a “condition” than an “affliction,” but that’s quite possibly just a rationalization on my part. And I do recall that the venerable, even saintly, Ed Whitlock who died of prostate problems at the age of 85 when he ran a 3:15 marathon six months or so before his death.
Old instincts die hard, and my long-time great friend and running partner, Phil, is even teasing me into agreeing to run the Clarendon to Winchester Marathon in the U.K. as a way of celebrating my 80th year on the planet in October of 2025. That run on trails, by ambiguously marked signposts, beside cathedrals, and in front of ivy-covered pubs may be just the thing for an old lad who can use the excuse of getting lost as a reason for his not finishing in the top half of the field.
Time’s arrow will eventually have us in its sights, but a moving target is a harder thing to hit, and I plan to keep on moving as much and as vigorously as I can for some time to come.
Heading west now, my long shadow in front of me, I’m already thinking about changing up my run a little tomorrow—maybe a trail or a loop down by the harbour to see if any of the huge lake boats have come in overnight. And while the moon prepares to take her morning dip into Lake Huron, I know that for the moment all is well, and with the heavier thuds of my runners and a solid 10k in, to start the day, I pull into my driveway, once again.
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Kenyan tourism officials are inviting Canadians planning to enter marathons to lace up their runners in a country where they may find themselves standing alongside a local at a starting line whose name hasn’t received widespread recognition, but may be destined to become a household name in running circles.
A Kenya Tourism Board delegation was in Toronto recently, featured on what was billed as the Magical Kenya Real Deal Roadshow, which visited several North American cities—where board marketing officer Zablon Mwangi noted his country’s domination of distance running. And he used his Toronto time to directly reach out to the running community.“Kenya is the home of champions,” he told his Ontario audience. “In Kenya, you can come to run a marathon and be guaranteed to run with a champion.”Mwanga—who last year ran a half-marathon and plans to enter a full one—said his homeland hosts several marathons, including the Standard Chartered Nairobi Marathon, which last drew over 20,000 entrants, many of them young Kenyans who have yet to make their mark in international circles, but who may well be headed for running greatness. The 2023 version of the race’s winning time was 2:10:18. Another option is the Lewa Safari Marathon, which takes place entirely in northern Kenya’s Lewa Nature Conservancy, and bills itself as the Wildest Challenge. The race, which has grown from 180 entries in its 2000 debut to having over 1,200 participants now, attracts participants from around the world wanting to run through the wildlife conservancy, a UNESCO World Heritage Site.Organizers say the competition has “participants share the reserve with several large African predators including lion, leopard, hyena and wild dog. This marathon is notoriously one of the world’s most challenging and rewarding. Set on the conservancy’s dirt roads the route takes runners across savannah plains, along river banks and through acacia woodland.”Lofty, hilly terrain adds to the challenge. Last year’s winning time was 2:21:23. Mwangi noted the course enables ongoing sightings of the types of wildlife that are at the core of Kenyan tourism.Runners can also opt for a half-marathon and a 5K and 10K.The tourism board has been reaching out to marathoners and aspiring marathoners for some time, having last year been represented at the New York City Marathon expo and at the Boston Marathon. Officials have also for several years been inviting foreign runners eager to improve their race times to attend Kenyan camps run by Kenyan Olympic medalists.Canada, with its large running community, is seen as an attractive market for Kenya. Mwangi noted most elite Kenyan runners come from its North Rift Region, with Josephine Saleri of the Kenya High Commission in Ottawa jokingly dismissing a question as to why runners from that part of the world have seen so much success. “It’s a secret,” he said.Anthony Brinn of Kenya Airways said that the airline is eager to tap into the running community, stating that runners eager to improve their times would be well-served by training at camps overseen by Kenyan running greats.“They’ll train with the Kenyan runners, run with the Kenyan runners, do as they do,” he said. “We think there’s a huge demand for that. What better way to do it (lower race times) than be there with them and learn what makes them successful.”The airline decided earlier this year to link Nairobi with Eldoret, in an area which has produced great runners, leaving Brinn to speculate that foreigners travelling on that route may find an Olympic great sitting beside them on a plane. Eldoret is home to the Champions Monument, a tribute to Kenyan athletes. The bronze monument features female and male athletes, one holding an Olympic torch.Eldoret visitors can also see people training at the IAAF High Altitude Training Center and Kipchoge Keino stadium. The tourism board’s Sandy Nerlich—also on hand in Toronto—suggested that the Lewa Marathon amounts to a mini-safari in a country that first gave the world the safari. “There are zebras on the course while you’re running,” she said, adding that running a marathon in Lewa or Nairobi or elsewhere in the homeland of Eliud Kipchoge, Kelvin Kiptum and Catherine Ndereba would be memorable.“I think it would certainly give you bragging rights to say you ran a marathon in Kenya,” she said. “Kenyans win marathons.”Tweet
This summer, Earl Fee is setting out to break world records at 400 and 800 metres. He’s had injury setbacks and training snafus but nevertheless, the runner plans to push ahead.
Earl is 95 years old.
“You have to be relaxed when you’re sprinting, if you tense up, you slow down,” said the owner of more world records than any other living runner, author of The Complete Guide to Running, How to Be a Champion from 9 to 90 and Earl Fee is Running, and currently typing out a new book today.
“You need humility if you want to be great. That, plus a good sense of humour keeps you young.”
Fee has been a longtime friend of iRun and his personality mixed with longevity mixed with extraordinary results makes him a leading light in our sport. His plainspoken wisdom and everyday work habits expressed joyfully makes him someone worth listening to, whether or not you have big race goals. He had a hernia operation and fell recently at the track, but remains committed to racing. He enjoys workouts, his friends and his community and plans a busy summer of competition.
“Things don’t always go smoothly when you get older and you lose endurance and a little bit of speed, but I can certainly keep running,” says Fee, who claims exercise, positivity and diet are the secrets to long lasting good health. “Racing feels like freedom—at any age.”
Karla Del Grande has been named Ontario’s Athletic Masters Female Athlete of the Year an astonishing twelve times and she’s a close friend of Earl’s. She finds inspiration in Earl’s journey.
“He gets the best out of himself, which is what everyone should strive to do. He enjoys all the training and competing, taking it seriously, but having fun,” says Del Grande. “He has always included mental as well as physical training, and running training along with strength training with weights and cross-training in the pool, for example, long before others touted that as important. He’s been doing all of this for years—as it works.”
Fee is back on the track and touting June as the month to take down the over-95 world sprinting records. Training for the 800 metre events means stretching, walking, longer running and then sprint drills, short 200 metre bursts of speeds. Diet, he says, like his glass of wine with dinner every evening, is essential.
“I eat a lot of vegetables, not much fruit and a small amount of protein,” says Earl, who likes two ounces of salmon or chicken mixed with his steamed vegetables. “People talk about fasting or extreme diets, but there’s no need. Eating sensibly is the best approach for remaining healthy and strong over time.”
Fee was great friends with the distance legend Ed Whitlock, pictured below, and told me he once asked Ed what he thought about during his marathon running. “When will this be over?” is what Ed said and Fee seems to share Ed’s down to earth approach to our sport.
“You have to have fun,” he says.
Admittedly, the last few falls have left him somewhat shaken and the 95-year-old is still feeling his way back to fighting form. “I have to get my confidence back,” he told me, “The surgeon said I’m strong, but I’m not quite there yet. Everything has to be gradual, but a few months ago I surprised myself: I didn’t need any help mowing my lawn.”
Earl Fee is a dancer, sprinter, wine lover and running book author with big summertime goals. The journey, he says, makes him feel young. “If you’re positive with a good sense of humour, it’s good for the mind,” he says. “I think I can live past 100 and have no plans of giving up anything: why would I quit?”
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If you want to be in the know about running events in Toronto, then be informed that a much beloved Toronto race has a new Race Director and owner.
Lynn Bourque, owner of The Runners Shop, was the race director of The Sunset Shuffle for several years as a member of Longboat Roadrunners prior to purchasing The Runners Shop. She has always loved the community feel and charm of this event, and is thrilled to return as race director.
It’s not that the event was in any way trying to be covert, but it was the only 6K road race that offered a barbeque and special beverages post-race. A short ride to the Island dropped participants right on the course as they disembarked from the ferry. The summer date and location combination has always been the perfect backdrop for a race as the weather was still warm, with a cool breeze off the lake and a gorgeous view of the Toronto skyline.
The distinctive 6K distance has always attracted runners to Toronto Island on a weeknight. It survived the flood of 2017, the pandemic—and now will have new life under Lynn.
The race date is Thursday August 8th, 7pm, and will return to its original location of Wards Island. New this year is the change from the 6K distance to a 5K race. There will be a unique finishers medal for all participants and PUMA is the prize sponsor.
The Sunset Shuffle raises funds for Hopes Rise, a fitness, reading and leadership skills program for kids in Toronto, founded by former Canadian marathon record holder Silvia Ruegger. In memory of Silvia, Lynn strives to keep Silvia’s dream of a bright future for all children alive.
Registration is open, and the event sells out every year. Avoid disappointment and enter today right here.
Photo credit YYZ EventsThe Runners Shop is one of Canada’s oldest independently owned running retailers. Located in the heart of The Annex, 374 Bloor Street West, in Toronto. Lynn and her staff are extremely knowledgeable and have decades of relevant experience. The Sunset Shuffle will join The Runners Shop series of races that also includes; The Longest Day Ekiden Relay Race in June 18th, 7pm, Tommy Thompson Park, Toronto and The Wild Mile in October 27th, Roycroft Park 150 Boulton Drive, Toronto (just north of Dupont and Davenport).
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“Back to back races? Are you insane?”
I heard this a lot when I told friends and family I was running two half marathons, seven days a part. But this is not the first time I put a challenge like this on myself. In October of 2023, I ran the Chicago Marathon. That was on a Sunday. I returned home on Monday night and spent the week recovering. Doing a few easy walks, lots of stretching and mobility work, sleeping and, of course, eating! That following Sunday, seven days later, I ran the TCS Toronto Waterfront half marathon and managed a personal best. Not sure if it was the added rest or the fact that suddenly 21 kilometres didn’t seem too bad after 42 kilometres!
Whatever the reason, I did it and know I can do it again.
We all have a little bit of crazy in us. We must, that’s how we thrive in our chosen fields. To raise four kids and balance their life and activities while working full time, waking up at the crack of dawn in order to train sounds insane. But I think of it as thriving in the element of chaos. I chose to have a large family. I chose to marry someone who works mainly at night. I chose to work outside of the home, and I chose to compete in races. Therefore, in my mind, there is no complaining.
I chose this life, and I choose to thrive through the rollercoaster ride it is.
Setting ambitious running goals on top of everything else in life adds an extra layer of challenge in my (already) packed schedule. But having those goals gives me a sense of purpose and motivation, driving me to push through even when the going gets tough. It’s about dedication and determination. How do I balance back to back races and, well, life? Dedication, planning, and self-care. Specifically, here’s how:
Prioritise: Determine what matters most to you and focus your time and energy on those priorities. Whether it’s your family, your career (or your personal goals like running), make sure you allocate time accordingly. I cannot tell you how to prioritise these, but I can help guide you through how I am currently doing it.
Schedule smartly: With a busy life, time management is crucial. Plan your days meticulously, scheduling training sessions around your work and family. This might mean early mornings or late evenings, but finding pockets of time to train is key.
Recovery is essential: Especially when doing back-to-back races, prioritise recovery. Ensure you’re getting enough sleep, eating well, and incorporating rest days into your training. Listen to your body and don’t push yourself too hard, especially if you’re feeling fatigued. (And listen, I work so I get it: you may not be able to rest as much as you want or like. Go easy on yourself. Take the breaks when you can get them).
Support system: Surround yourself with supportive people who understand your goals and are willing to help out when needed. Whether it’s your partner, friends, or family members, having a strong support system can make a world of difference.
Adaptability: Life can throw unexpected curveballs, so adapt your plans when necessary. This might mean adjusting your training schedule or being flexible with your goals. Progress is not always linear; it’s okay to make adjustments along the way.
Mindset matters: Cultivate a positive mindset and embrace the challenges that come with balancing multiple responsibilities. View each obstacle as an opportunity for growth and keep pushing forward, even when things get tough.
By finding the right balance between commitments, goals and taking care of yourself along the way, you can successfully tackle back-to-back races and thrive in the midst of chaos . . . or at least that’s what I like to tell myself.
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It’s a question our magazine was built upon asking: why do you love to iRun? Last week, in support of an Athletic Brewing giveaway for Tamarack Ottawa Race Weekend, we announced four lucky winners would receive marathon bibs and AB race kits for the historic event going down May 26.
Ready for some inspiration? Our four lucky winners tell us what they love most about our sport.
Janet: iRun to push past my limits.
Running makes me work hard towards a goal, be in tune with my body and push past my limits. I love running on vacation as it lets me see a new city from a different lens!
Sudhanshu: iRun to release negative energy.
Running builds up the “don’t quit” spirit and lets me walk an extra mile in my life when things get tough and I am about to give up. It helps me release all negative energy in the sweat. Running lets me enjoy the natural scenery of a place. While travelling on vacations, I believe that a long run is the best way to see a city in the shortest amount of time. Running helps me create camaraderie with fellow runners. A marathon feels like a festival with the festive vibe in the atmosphere and, most importantly, running keeps my immunity up and, when running regularly, I know I’m supporting my mental and physical health.
Mohit: iRun for that feeling of control.
The feeling that you have control over something in your life when you’re training and that sense of accomplishment when you finally achieve your goal. Also—beers, I run for all the carbs!
Amelia: iRun for all the good vibes.
I’ve been running since 2015. It all started with a 5K run at the GoodLife Toronto Marathon when I got burned out at work and wanted to do something to change my lifestyle. Then I got the Runners’ High. The adrenaline to cross the finish line; all the running groups in Toronto have helped me tremendously. Thank you CRIT (Chinese runners in Toronto) for getting me started and for all the weekend long runs in North York. I will forever be grateful for all the love and support I got from CRIT to train me from 5k to full marathon in 18 months. Now, living by downtown west, you can often see me run with PDRR on Tuesday, RunToBeer on Saturday or Sunday, and more! Why do iRun? The people I met during the runs. All the good vibes. Running is my meditation, is it yours?
Brian Murphy: iRun for freedom!
Running is freedom! Setting a goal helps me get out the door on a rough day and keep pushing during the training and race. Plus, Athletic Brewing makes great non-alc suds!!!
To root on our AB marathon race team, or to get your own bib for the Tamarack Ottawa Race Weekend, please click here. And, for the latest with Athletic Brewing, click here.
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Sawyer Nicholson, 12, won the 5K race at the Beneva Mississauga Marathon Sunday. She didn’t win the children’s event. She beat 856 grown women. She ran 18:19, more than two minutes faster than the woman behind her, and the time was slow for her—because she was battling a brutal wind.
Nicholson, also an elite soccer player, has won before. When she was 11, she set the age group 5K world record at the Niagara Falls International Marathon. However, her Mississauga finish might be her biggest accomplishment to date. “Sometimes I’m surprised when people come up to me and ask for pictures, I mean, it’s kind of crazy,” she told iRun. “It makes me feel good but I’m a little embarrassed, I mean: I just love to run.”
How does she do it, and, importantly, how can you take from the kid and import her lessons upon your own race? We grilled her, not too terribly hard, but pressed her for teachable lessons.
1. Eat pasta, be chill.
The night before the big race, Sawyer didn’t adjust her routine. “It was like a normal night of the week, I did my training, had pasta and went to bed early,” says Nicholson.
The lesson: live life healthy. If you do the right things often, it’s not a major adjustment when it’s time to get down to work. And pasta the night before race day.
But you probably already do that.
2. Visualization.
Sawyer says she has no problem sleeping and she really doesn’t get nervous the night before a race. “I lie in bed, close my eyes and think about the race, what I need to do,” she said. These thoughts, however, don’t cause her anxiety; they’re comforting.
“I don’t think about what might go wrong,” she said, “I think about what I want to achieve. That makes me motivated.”
3. Food is pleasure.
On race day, Sawyer hit Tim Hortons and her fuel was a donut. “It’s not the best and I’m trying to change that, but I also like donuts—they taste good,” she says. Again and again when talking with the 12-year-old what strikes me is how chill she is. Sawyer is probably a budding Olympian. But things we obsess over—Probiotics? GI issues? Carbs? She takes lightly.
“Maybe before the race I’ll have some nuts of a Clif bar and I like to drink lots of water,” she says, “but really it seems to all be OK.”
4. Pace matters, but also doesn’t.
Sawyer brought a plan into the Mississauga 5K, and wore a watch; she also didn’t follow her plan or look at her watch too closely. “I did my first kilometre really fast and it felt pretty easy, but in the middle, around 3K, that was hard,” she said. Her kilometre splits were around 3:38—slow for her, who usually runs 3:35-per-kilometre—but she was still able to kick at the end.
“I hit 3:40-per-kilometre and that was annoying and I was like, ‘Oh gosh, I need to pick this up,’ and since I was upset about that I made my last kilometre faster,” Nicholson told me.
We’ll all enter a race with a plan, but must be able to change on the fly given the conditions—heat, wind, hills, plain old not-your-day. Nicholson, gifted, was able to kick at the end despite her hard effort under adverse conditions. The lesson? Take what the race gives you, don’t give up—and finish the thing.
The race isn’t over until the end.
5. Motivation.
Sawyer found motivation, not dejection, in her slowing time. When she realized she was slowing down, she didn’t get dejected—she got mad. “If I’d run a better pace, I might not have had as much motivation to pick it up at the end,” she said. “There’s always positive to a race and that’s what I’m glad about Mississauga, despite my time, because I ran the last kilometre faster than I normally would.”
Sometimes I give up too quickly. Sawyer’s running a 5K, a lot different than a marathon. But still. Hang in there when you’re out there racing. Don’t give up in the middle—surprise yourself.
The only outcome that’s certain is disappointment if you don’t see the race through to the end.
6. And, of course: super shoes.
Sawyer won her 5K in ASICS METASPEED EDGE Paris shoes. They’re the same pair she wore in Boston and an evolution of her shoe selection from New Balance Fuel SuperComp Elite and the Nike Vapor Fly. “They’re really good and light and comfortable,” Sawyer said of the METASPEED ASICS sneakers. “I raced in them in Boston and decided to wear them again.”
If the shoe fits, as they say, wear it.
7. Stay active, and keep racing.
Sawyer plays elite soccer in addition to her training and has no plans of giving it up any time soon. “I don’t see the point of quitting soccer, especially since I’m having so much fun,” she says. Oftentimes, Sawyer does a run before soccer practice and if you think she’s resting on her laurels after her win, you’re nuts.
She’s doing the Ottawa 5K presented by ASICS Run Keeper at the end of the month, the Oasis ZooRun in the fall, “and probably the Toronto Women’s Run Series,” she told me, “Those ones are always really fun.”
Sawyer Nicholson, at 12-years-old, has gotten a lot of attention for her extraordinary finishing times. The thing she likes most about running? The people. “I like how one moment you can be head to head against someone racing against each other in a really hard competition and five minutes later, you guys are best friends,” she says. “The community around running is just the best and I think everything about racing is fun.”
There’s a lot we can learn from Sawyer Nicholson. Although the donuts may best for us before race day when we’re 12.
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Making a running playlist takes me longer than the actual run itself. Some people pick songs based on having the beat match their pace, some listen to only podcasts, some don’t listen to music at all. I make playlists based on my planned workout; certain songs just scream “hill repeats,” “speed” or “long runs.”
When a new album drops, my go-to move is to give it a test run – literally. But with an injury sidelining me, I’m living vicariously through Taylor Swift’s latest release, “The Tortured Poets Department” (TTPD), imagining where each track will fit into my playlists when I’m back out there.
The Warm-Up
I love a slow build during my warm ups. To me, “Holy Ground” and “State of Grace” are perfect, but this is TTPD, not Red.
You’re standing outside waiting for your GPS to kick in while “The Smallest Man Who Ever Lived” is playing. “I just want to know if rusting my sparkling summer was the goal,” you hit start and take a few steps to get your footing—and slowly pick up the pace. “The Alchemy” comes on right after and by the time she’s singing “these chemicals hit me like white wine,” those running endorphins have kicked in.
Honourable mentions: “Fortnight”, “Guilty as Sin”
Workouts
Workout sessions demand upbeat tempos for that extra push. While TTPD lacks the usual bops, there are a few that fit the bill. “Reputation” may be a better album suited for hill repeats or tempo runs.
Cross Training
“Down Bad.” This one is obvious, isn’t it? “Now I’m down bad crying at the gym.” Girl, same. I would rather be out running than doing these squats.
Speed Work and Hills
“Florida!!!” is one of my favourites on the album and I know this one is going to show up a lot on different playlists. For speed work I’m excited to have each step go along with the beat after Taylor and Florence sing “Florida!!!” stomp stomp stomp stomp stomp.
“I Can Do It With a Broken Heart.” I love the tempo in this one, especially in the chorus and post-chorus. The verses are a bit slower, allowing for a breather in between reps. When she sings “I was grinnin’ like I’m winnin’, I was hittin’ my marks, ‘Cause I can do it with a broken heart,” I like to think it was about hitting the right paces while she was getting ready for the Eras tour.
“I Hate it Here.” This one is for the moments between reps, “quick, quick tell me something awful.” The awful thing is you’ve only done one rep and have five more to go.
Honourable mentions: “But Daddy I love him,” “So High School.”
The Cool Down
We want a slower song, but still keep us moving after a workout like speedwork or hills.
“So Long, London.” There’s still a decent bpm pushing us to the end, she aptly sings: “So long London, had a good run, a moment of warm sun.”
“Fresh Out of the Slammer.” I’ll be texting my husband when I’m about 10 minutes from home: “Now, pretty baby, I’m runnin’ back home to you” in hopes that he will have a post-run smoothie chilled and ready.
Honourable mentions: “The Albatross,” “The Prophecy.”
The Long Run
Long runs I like to take a bit slower. I don’t want to go out too fast, and I don’t want to feel too tired at the end. The perfect long run songs for me are those I can sing along with.
“The Black Dog” is another one of my favourites from this album, it’s slow, but has its moments, especially the chorus. You’ll find me running along the Humber River picking up my pace every time she sings: “Old habits die screaming.”
“Who’s Afraid of Little Old Me?” Oh you know I’m going to be singing along with this one while: “I levitate down your street.”
Honourable mentions: “The Tortured Poets Department,” “My Boy Only Breaks His Favourite Toys.”
Stretching
After a run, it’s important to s t r e t c h. We need a nice, low, and slow song to bring our heart rate down.
“How did it end?” Hopefully it was a good run, and you can sit and listen to this one while you scroll through Strava.
“loml” Might not be the typical choice to wrap up a run—it’s a bit of a tearjerker. Hold that stretch for a few extra seconds while you sit with the lyrics and realize loml went from representing “love of my life” to “loss of my life.”
Honourable mentions: “I Look in People’s Windows,” “The Manuscript.”
See you back out there singing Taylor Swift songs, just as soon as I can.
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Clarence Hung ran 2:38 in his marathon debut. He’s 29-years-old. He has never taken a sip of alcohol and he almost always runs—inspired by Cam Levins—more than 150 kilometres-per-week. He doesn’t often run very slowly. He wants to win the Toronto Marathon.
You are not Clarence Hung.
However, self-coached, his approach to training offers pointers for us all.
“I’m not invincible. I fear the worst,” says Hung, a data analyst aiming to finish the Toronto Marathon next month—in first place—in 2:33. “What drives me to train hard is imagining race day. I train hard so race day is easy (well, as easy as possible).”
Hung runs every day and rarely takes a kilometre slower than 4:20—any speed slower and he feels as if his stride breaks down. His marathon build takes 20 weeks and focussing, at first, simply on normalizing the distance. “The first ten weeks of training are about mileage, getting my body used to running long distances,” Hung said.
His routine is automatic. He doesn’t question whether he’s running each day, he is. And he logs every run into a spreadsheet, which he consults often. When he’s tired, he doesn’t run as fast; he has a plan, but he’s not married to it. He listens to his body. “I don’t have anything I follow religiously,” he said. “If I’m tired, I’ll do an extra easy day in between workouts.”
How often do you run, I asked him. “I run seven days a week and double twice a week, roughly.”
With this much running, it’s important to fuel and Hung eats healthy, but he also keeps it simple. “Rice, chicken breast, potatoes, broccoli—I eat pretty clean,” he said, adding that he “eats the rainbow,” peppers, tomato and kale. Hung raced Boston and liked the experience but, in his hotel, the fire alarm went off and he couldn’t fall back to sleep and so now he races near his home. He learned his lesson. For race day, Hung controls what he can and competes where he’s acclimated to the time zone and temperature—no strange food, no jet lag—and he enjoys sleeping in his own bed before heading to the starting line.
He also likes seeing his friends on the race course. “Seeing those smiles and hearing those cheers helps me go fast,” he said.
At his workouts, Hung gives things around 85%. Never 100%, but not lower than 75%. Unlike the Kenyan athletes, he doesn’t put much stock in Long Slow Days. “I know a lot of people run easy and do workouts hard, but I like a certain level of effort every day to feel like I’m doing something that’s productive,” he told me. “I never go 100% in training. I save that level of effort for race day.”
It bears repeating: no training program is right for everyone. Clarence, again, is a young pup of 29.
However, I found it helpful to hear about his race day approach. And I know what you’re wondering: Clarence Hung is attempting his win the Toronto Marathon in Alpha Fly 3, pictured below, by Nike. “I made my marathon debut in the 4% and slowly moved to the Alpha Fly 2, so now, of course, it’s time for Alpha Fly 3,” said Hung, adding that he’ll break in his new shoes—once—running an easy 10K the week before race day. And as for tapering, he doesn’t do much. He’s still running over 100 kilometres the week before race day.
He said, “I don’t want to break up my routine.”
Clarence Hung enjoys running and racing and he’s done it almost daily since catching the bug in 2018. His improvement has come not from switching up his workouts, per say, but by doing them better. We all do the same things when we run. Hung counts his experience and perseverance as key factors toward looking to break the tape on May 5 at the Toronto Marathon.
“There’s always a point in the marathon where I’m like, why am I doing this? This should be my last marathon! Then I just keep running—and hope faster people don’t show up at my race.”
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The sixty runners assembled by iRun and MediPharm Labs at the Miss Jones shop on Fort York Boulevard in Toronto for 4/20—the international cannabis holiday—were blown away by the vast array of CBD products. The runners, curious about minor non-intoxicating cannabinoids and fans of MediPharm Labs, looked over bottles of CBN oil and, among other things, soft chews with CBG to promote relaxation, and were amazed.
Miss Jones isn’t exactly Healthy Planet. However, cannabis, as our attendees discovered, has more uses than the stereotypical jokes about Pink Floyd albums and video games. In an effort to confront stigma, the sixty runners learned about the medical uses of CBD products, as described by me—a long-time user of MediPharm Labs products and the owner of iRun magazine. MediPharm Labs make pharmaceutical-grade products, which means they’re dosed correctly, consistent, and, most importantly, worthy of your trust as a runner who cares about their health and with big race goals.
“I had no idea there were this many variations of CBD,” said Erik Sjohom, who trains with me at BlackToe Running in Toronto and is training for the TCS Marathon in New York this fall. “We spoke to the employee at Miss Jones for awhile after the run about MediPharm Labs, CBN and CBG. This is awesome.”
After a pre-fun run round of stretches, led by Shahbaaz Kara-Virani, a health and wellness influencer and beach soccer star, the runners and walkers (me!) took off from Miss Jones at 4:20 p.m., ran down to the Martin Goodman Trail and returned back to the store—completed a loop of 4.2K.
Cory Freedman, founder and owner of PUMA Toronto Women’s Run Series who, like Under Armour, generously gave prizes to participants—along with Xact Nutrition and KT Tape, bringing sport and CBD together on a very special day—was impressed with the turnout.
“We know in the United States CBD is treated differently than how it’s treated here in Canada,” said Freedman. “In the US, CBD is available at groceries and drug stores, but in Canada, it’s only distributed at licensed cannabis dispensaries. This will hopefully change, of course, and it should. It’s nice to see runners being introduced for the first time to these products.”
After the run was finished, many of the runners lingered inside Miss Jones to ask questions and shop. It was an afternoon of discovery; an afternoon enjoyed by runners and the CBD curious—an afternoon enjoyed by us all.
For information on CBD and MediPharm Labs products, please click here.
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24 hours after finishing the Boston Marathon and earning a PB, Winnie Lai, 46, reflects back on four years ago when she attempted her first long run with her husband. “We had a course mapped out for 34K, and my husband Derek wanted to have a 45 minute buffer, so he started out first,” says Lai, whose children are 16 and 19-years-old. “2K away from home I caught up with him and I was like, ‘Oh, Derek, were you waiting?’ He says: ‘No, I’m trying to run home!’ So I passed him and called dibs on the first shower.”
That competitive edge mixed with fun and companionship has been a hallmark of the extraordinary journey of Derek and Winnie Lai, who ran all the World’s Majors together between fall 2022 and fall 2023. What began during COVID as a way to get out of the house has been life-changing for the couple, married twenty years. Derek Lai has lost 55 pounds.
“I had a huge belly—humongous,” Derek Lai says, adding that he enjoyed Monday’s Boston Marathon—finishing in 3:00:33—but was bothered by the heat. Still, it’s a long cry from when he started. “I was so fat back when I started the marathon seemed out of the question. My face was blown up like a balloon.”
Little changes and consistency was the answer. The recipe behind the couple’s wild journey—racing Chicago, Tokyo, London, Boston, New York and Berlin in one year (a journey they might embark on again!)—is relatively straightforward: they started running, then ran a bit more, gradually increasing their distances. “4K, 6K, 8K, 14K—like that,” Derek explains.
Winnie also credits her community—We Run North York and 91 Running Camp—and found running was a healthy hobby that she and her husband could enjoy together.
“I’m not very competitive. I like traveling. Derek doesn’t like traveling, but he likes to compete so doing the World Majors brings his interests and my interests together,” Winnie Lai explains. “I enjoy the trips because you meet a lot of like-minded people. After a race, there are no strangers. It really is one of the best feelings in the world.”
Marathon fever has captured Derek and Winnie to the point where they already have their tickets to the 2024 Paris Olympics and want to watch Cam Levins and Malindi Elmore compete in the marathon.
“Derek and I don’t have that many common hobbies, so running and traveling together after 20 years of marriage has been extra nice,” says Winnie, who shares Derek’s desire to again run all the World Majors, but also wants to race in Paris, across Asia and in Rome. (She ran 3:26 on Monday in Boston yet talks about these races more like vacations than one of the most gruelling sports in the world). “I want to go somewhere interesting,” she says.
My job is to speak with the world’s most extraordinary runners and, out of all of them—and I’m sure Malindi and Cam would agree—I think Winnie and Derek are amongst the best examples of why any of us bother to run. I asked Winnie her secret.
“We’re happy. We’re grateful,” she said. “It’s a blessing to be able to do this together—we count our blessings every time that we step up to the line.”
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As an athlete, recovery strategies are essential as you push your limits and strive to perform your best. Saunas and cold plunges have emerged as popular choices for enhancing recovery and optimizing performance, but where can Canadian runners get started? Presh Dineshkumar, founder of the GoPolar.app, and connected to the buzzy, expanding Othership brand, chimes in. He launched GoPolar just last week, a company to get people outdoors and connected to the earth. His app allows runners and athletes to search for cold plunge and sauna locations nearby.
Whether you run marathons regularly or jog once a week, rejuvenating tired muscles and reducing inflammation should be a vital part of your recovery regimen.
What Is Heat and Cold Therapy All About?
Heat and cold therapy — also known as thermotherapy — involves various treatments aimed at using temperature to relieve pain, reduce inflammation, speed up recovery and promote healing. It’s all the rage on social media lately, particularly for those heavily invested in health and fitness.
Heat therapy involves putting heat on the body, typically through methods like hot pads, heating pads, warm towels or warm baths. The warmth increases blood flow to the affected area, which can help relax muscles, alleviate stiffness and soothe muscles. Heat is often used to alleviate muscle cramps, arthritis pain and menstrual cramps, among other common conditions.
Saunas like the ones at Othership are a popular choice as they involve exposure to dry heat in a sauna room, which induces sweating and relaxes the body. The temperature in traditional saunas ranges from 158-212 degrees Fahrenheit (70-100 degrees Celsius) with a relative humidity of 10%-20%. These high temperatures increase heart rate, promoting sweating.
On the other hand, cold therapy — or cryotherapy — involves using cold on the body to reduce inflammation, numb pain and decrease blood flow to a particular area. Runners can achieve this by using ice packs, cold packs, cold baths or cryotherapy chambers.
Cold therapy is commonly used to treat acute injuries, such as sprains, strains or bruises, by reducing swelling and numbing the area to alleviate pain. Cold plunge therapy involves fully immersing your body in cold water, like a cold plunge pool, an ice bath or the ocean, to experience vasoconstriction, reduce inflammation and enhance recovery after intense exercise or injury. The water temperature is typically between 55-69 degrees Fahrenheit (12-20 degrees Celsius) — anything colder may be considered a health risk.
Why Is Recovery So Important?
If you’re wondering why you’re suddenly underperforming, it’s conceivably because you’re not giving yourself the chance to recover properly. When you feel your best, you can perform your best, prevent injuries and boost your long-term athletic performance.
Running places significant stress on the body, inducing muscle fatigue, microtears in muscle fibers and depletion of energy stores. Adequate recovery gives the body a chance to repair these tissues, replenish energy stores and adapt to the physiological demands of running. Without sufficient recovery time, runners may experience overuse injuries and compromised performance.
Recovery is so crucial because of injury prevention. Continuous high-intensity training without enough rest increases the risk of overuse injuries like stress fractures and tendonitis. Rest and recovery periods give the body the opportunity to repair damaged tissues and strengthen muscles, reducing the likelihood of injury.
Proper recovery strategies such as rest days, active recovery sessions, adequate sleep, nutrition and hydration are essential for maximizing the benefits of training and achieving peak performance. Mental recovery is equally important for runners, as it allows for focus and motivation, which are crucial for maintaining consistency and long-term running success.
The Benefits of Sauna and Cold Plunge Therapy for Runners
Runners constantly seek ways to boost their performance and optimize their recovery, and sauna and cold plunge therapy are great alternatives to the more traditional methods. Fortunately, the benefits of sauna and cold plunge therapy for runners are extensive.
- Enhanced recovery: Sauna therapy promotes muscle relaxation and alleviates soreness, speeding up the recovery process after intense training sessions.
- Improved circulation: Increased blood circulation from the sauna can assist in delivering nutrients to your muscles, promoting faster recovery and reducing the risk of injury.
- Detoxification: Sweating in the sauna flushes out toxins and metabolic waste products accumulated during exercise.
- Stress reduction: Sauna sessions can reduce stress levels and promote relaxation, helping runners unwind mentally and physically after challenging workouts or races.
- Improved heart health: Regular sauna use may improve cardiovascular function, potentially leading to better endurance and performance during your runs.
- Potential injury prevention: By promoting relaxation and flexibility, sauna therapy may prevent injuries such as strains or strains commonly associated with running.
The Benefits of Cold Plunge Therapy for Runners
Cold therapy is a powerful tool for those looking to minimize post-run discomfort. Some advantages of cold plunges include:
- Reduced inflammation: Cold plunge therapy decreases inflammation and swelling in muscles and joints, which can be especially beneficial after long or intense running sessions.
- Faster recovery: Immersing yourself in ice-cold water constricts blood vessels, reducing blood flow to sore or injured areas. This can soothe sore muscles and speed up recovery for runners.
- Pain relief: Cold water immersion numbs pain sensations, providing immediate relief for sore muscles and joints.
- Improved circulation: Good blood circulation can prevent varicose veins and potential blood clots in the lower legs, which can eventually move to the lungs. Alternating between hot and cold treatments can promote vasoconstriction, enhancing overall circulation and aiding recovery.
- Enhanced muscle repair: Cold water may stimulate the production of anti-inflammatory cytokines and promote the repair of microtears in muscle fibers, supporting muscle recovery and adaptation.
- Mental refreshment: Many people do cold plunge therapy regularly because of its invigorating effects on the mind. It provides a refreshing sensation, improving mental clarity and focus, which can benefit runners during training and competition.
- Increased endurance: Regular exposure to cold water may enhance the body’s ability to withstand physical stress and improve resilience to fatigue, leading to better performance over time.
So, Hot or Cold? Which Is Better?
If you’re trying to decide which one you should give a try, you first need to determine what you want to achieve. If you want to promote relaxation, increase blood flow and ease stiff muscles, it’s best to opt for the sauna.
Spending just 15-20 minutes in the sauna after your workout can improve chronic conditions like arthritis or muscle tension, as the warmth soothes discomfort and improves mobility. If you’re just starting out with heat therapy, begin by spending 5-10 minutes in the steam room until your body adjusts.
On the other hand, cold plunges effectively reduce inflammation, numbing pain and decreasing blood flow to a particular area. If you have an acute injury like a sprain, cold therapy is a fantastic way to minimize swelling and reduce pain. It’s a great post-workout recovery method to prevent delayed onset muscle soreness (DOMS) and speed up healing. Places like Othership in Toronto, and the newly opened Alter on College Street in Toronto, have both sauna and cold plunge.
Spend at least 5-10 minutes in cold water following a session for maximum benefits. However, if you’re new to cold plunges, begin with 30-60 seconds and slowly work your way up.
Ultimately, the choice between sauna and cold plunge therapy or runners depends on an individual’s specific needs and the desired therapeutic outcome.
The Ultimate Recovery Routine
It’s never too late to improve your post-run recovery routines. There are benefits of sauna and cold plunge therapy for runners, offering a holistic approach to recuperation and optimal performance. Whether you choose to enjoy a warm sauna, take a dip in a chilly ice bath or combine the two, you can unlock your full potential as a runner by prioritizing your recovery.
Beth Rush is managing editor of Body+Mind, a health sciences blog. For more information, click here. Photographs shot on location at Othership Yorkville (the Canadian brand also recently launched in New York).
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Monday will be my 20th consecutive Boston Marathon because I decided not to go in 2004. It seemed like a good idea at the time, but now I regret it. I went back in 2005 because my mother qualified for her first Boston at age 65.
I have been going ever since.
I qualified for my first Boston Marathon at the National Capital Marathon in 2002. Back then if you crossed the finish line under the qualifying time you knew were in. You could even wait until February to see how the training was going before you entered. A lot has changed since then.
When I ran my first Boston, I was so excited. My husband and kids came to cheer and the whole trip was amazing. Being in Boston was like going to a runner’s convention. There were runners everywhere, there were signs in the subway, signs on the street cars, the crowds were everywhere, they were loud, and they were amazing. I totally blew up on the second half of the course, and my husband had to pull over on the interstate after the race so I could throw-up, but it was all worth it because I got to cross the finish line at the Boston Marathon.
I’ve learned a lot since then.
Over the last twenty years the race has changed—and so have I. Some years have been better than others, and some years will stay with me forever.
Whenever anyone finds out I have run a few Boston Marathons they eventually ask if I was there in 2013 when the bombs went off. I was there with a bunch of friends, but we were never in any danger. We were in a hotel about 800m from the finish line. We heard the blasts, but we had no idea what they were.
In the aftermath of the bombing, total strangers helped the thousands of runners stranded on the course with nothing except the clothes they were running in. Four or five hours after the blast we went out to look for food. It was surreal. There were hundreds of emergency vehicles, and no one on the streets except armed police, military, and media trucks. No one had cleaned up after the race and there was garbage blowing through the empty streets. As we were leaving a women stopped me on the street and said: “Please come back next year.”
I am sure every runner with a streak had a “year,” 2015 was mine. It was my 11th consecutive, and eight days before the race I was hit by a car riding my bike. I broke my elbow and seven days before the race I had surgery to fix it. I don’t recommend run/walking a marathon with a cast, but I finished under the time limit. My friends helped wrap my arm and cast to prevent vibration. Not surprisingly, I was not alone in the back of the start corral with an injury that I would not normally run with. (Boston is special, but I could have done without the rain that year).
Many of the other stories I tell about Boston involve the weather. In 2007 we received pre-race information about hypothermia and how to tell if you had it. It 2012 the temperature hit 31C. In 2018, it was cold, windy and it literately poured down all day, 2,527 runners were treated by medical staff most for the cold.
Through all of it the volunteers were on course and spectators were there out cheering us on.
The course has not changed over the years, but some things have. Getting a BQ no longer ensures you get a bib, the Freedom Run (which was free) is now at BAA 5K (which is not). The pre-race pasta dinner is gone, and the expo is not what it was.
The hotel prices have gone through the roof.
A few things have not changed and those are the things that keep me going back: Boston embraces the race, not just on race day but all weekend long. If you wear a Boston jacket on the subway people will ask you where you are from and wish you a great race. If you stagger back to your hotel room in your shiny metal cape people congratulate you and wave from car windows. One year we walked into a restaurant post-race and received a standing ovation.
Even after 20 years, crossing that finish line still makes me shed a tear or two.
Note: I’ve also captured the 20 years of experience in a blog, which is becoming increasingly popular with the Boston runners year over year, updated this year as 2024 Boston Marathon Tips.
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When someone comes into your lane on the track it’s an automatic disqualification in the shorter distances. But what does a marathoner do when love comes into his lane? Do you try to outsprint the emotion leaving it behind or do you let it pace you to the finish?
The beauty of the marathon is that it has no end. Sure you cross the finish line but what comes after, all those emotions, the feelings of accomplishment or the lessons learned along the way are things you carry with you into the marathon of life.
I’ve never had a marathon build go so fast. This season I had to share my focus with a new love. I put all the work in day in day out with some days better than others—but I always had a special someone on my mind.
Normally in the weeks before a race the time couldn’t go by any slower. You’re counting down the days and are an emotional wreck or going through phantom injuries. You’ve planned your kit, you’ve done a couple runs in your racing shoes and you’re checking the weather each time you pick up the phone.
Meanwhile: I’m deep into the rhythm of love. Instead of being at home I’m halfway around the world with my boyfriend sleeping way more than I have in who knows how long, while still logging all my miles and hitting my workouts. I’ll only have a few days upon my return to Toronto before I fly to Boston. But it’s not my first time toeing the line in Hopkinton, it is, however, my first time lining up in love.
How will this play out on race day? Can I use this to my advantage?
This season I got the nutrition right and I’ve been working constantly on my confidence and inner strength. I can no longer run scared. I told myself I would run strong and in control. And this time I’ll have a ton of joy in my heart and a smile on my face as I go through the journey towards Boylston Street. So yes, use all the love you have in your life on race day.
The love from your family and friends, your community, your partner, take it all with you and let it lead the way to your success.
That’s my marathon plan come Patriot’s Day.
To read Gabriel’s earlier posts about his training for the Boston Marathon, click here. He runs for HOKA and wears HOKA shoes. Click here for our review of the HOKA Cielo X1.
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I was called chicken when I first got into running. Then what was supposed to be a one and done thing, led to so much more and it gave me a reason to run and give back. Some people can’t run. I am fortunate, and often we take that for granted.
I run for a different charity every year at next month’s Servus Calgary Marathon. I’ve raised over $30,000 for charity. I love to run and how it makes me feel and I want to use that power and emotion to help other people. I know I am lucky to be able to do what I love.
In the last few years, I have let my peers choose what I raise money for. This year, I was introduced to the unbelievable work of the YWCA—a historically essential organization that helps women and their families during a time of need.
Initially, the Calgary Marathon didn’t have the YWCA as a registered charity—but they do now on my fundraising page.
I have chosen to keep my efforts the same through the Banff Marathon, but to celebrate Calgarys 60th anniversary I wanted to do something different, something bigger. I will be running the 60 kilometre ultra marathon at the Servus Calgary Marathon on May 26 backwards. Yes: you read that right. Backwards. And I will be running with a hoody on, with inspiring messages from women, runners and people and in my life.
Their quotes, their voice, their message—shared with our community about uniting through running to help each other in a time of need. Empowering each other.
The way running empowers me.
Every backward step I take, with each handprint and message on my sweater, is a stride towards healing and empowerment. This challenge is more than a race, it’s a symbol. Looking back at the past, we are moving forward, setting ourselves free.
Your support transforms every kilometre into a step for change. I’m running the 60K ultramarathon next month in Calgary backwards. Together, let’s move forward—and help everybody succeed. To make a donation, please click here.
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The 128th Boston Marathon is April 15, and it’s one of the six Abbot World Marathon Majors—the most prestigious six races for amateur runners all over the world.
But, when every one of the six Abbott World Marathon Majors—Tokyo, Boston, New York City, Chicago, Berlin & London—is the ‘race of a lifetime,’ how can you rank one over another?
These six have been chosen from hundreds of marathons worldwide to be the gold standard of races. I’ve run them all and was awarded the coveted six-star medal in 2021. As of November 2023, only 563 other Canadians have this medal of achievement. Which one is the best?
Knowing this ranking is highly subjective and personal, I considered the following criteria:
- Best Racecourse: start/journey/finish.
- Best Race support: fans/entertainment.
- Fastest: least difficult run.
- Best Race experience overall.
This list is from sixth to first, with number one at the bottom. Obviously I’d love to hear your thoughts. And obviously all of these events are a Race of a Lifetime—as any time you step to a start line, it’s a good day.
6. Bank of Chicago Marathon: What a great place to start a world Majors Marathon—on the Lake Michigan shoreline in historic Grant Park in Chicago! After the first mile, you hit the first large crowds when you make the left turn onto State Street then LaSalle Street deep in the skyscraper canyons while crisscrossing the Chicago River in the ‘Loop.’ Then on through the interesting neighbourhoods of Chicago—Pilsen, the Chinatown Gate, Little Italy then a stroll down part of the Golden Mile—Michigan Avenue. Crowds and music everywhere. Then back to the Lakeshore where you pass the ‘800 meters to go sign’ and finally you encounter the famous left turn on Columbus Drive to the finish line.
The Bank of Chicago Marathon is a flat incredibly fast course where the men’s world record of 2:00:35 was set by Kelvin Kiptum (RIP) in 2023. Fastest course of the three US World Majors and not nearly as far or as expensive as the other races. However, with an early October start date it can be notoriously warm—which can be more than a bit challenging.
5. BMW Berlin Marathon: You can imagine German efficiency hard at work perfecting the BMW Berlin Marathon—mind boggling. Starting in late September in the famous Tiergarten—a massive park in Central Berlin—the excitement of standing in a sea of humanity speaking dozens of languages, awaiting the race to begin is amazing. Past the Victory Column, then around the oval at Strausburgerplatz at kilometre twelve, then the main shopping street Kurfürstendamm, followed my more interesting unpronounceable cool streets. Saving the best for last is running through the Brandenburg Gate before the final stretch until you run under that sign that says “ZIEL.” Best race expo anywhere, huge fan support and if you wear a Canada shirt, thousands of Berliners will be cheering you on. Flat super-fast course where dozens of world records have been set.
4. Tokyo Marathon: 42K through the most populated city in the world at the beginning of March, wow. Beginning in Shinjuku, the center of town, with music, confetti, fireworks and thousands of runners anxious to tour the city, at the Tokyo Marathon, you know you’re not in Kansas anymore. Passing by Shinto shrines, the Imperial Palace then finish with a big left turn at Tokyo Station. Japanese engineering prevails on the racecourse with perfectly organized aid stations, everyone in uniforms, sometimes a couple hundred in matching Mario & Luigi costumes greeting you with refreshments. It’s fun! But strange! Often, port-a-potties can be a couple hundred meters off the race route and when you finally get there, there is a line up (yikes!) If you are a ‘back of the packer,’ keep an eye on the clock as there are strict cut-off times, so take care. A flat fast course, with lots of turns and cobblestones on the last kilometre to the finish.
3. TCS New York City Marathon: Imagine running through all five New York City Boroughs beginning with Staten Island. Running across the start line in New York in early November with Frank Sinatra’s “New York, New York” playing at full volume. Then there’s the run across the massive Verrazano-Narrows Bridge and New York Harbor for the first two miles. With helicopters overhead and boats in the harbor. You can see the Manhattan skyline to the left far away.
On through Queens and Brooklyn where it starts to get very loud (very, very loud). This is the largest spectator event in the world with an estimated two million spectators supporting the runners. The New York City ‘hills’ start with the Pulaski Bridge, and later the Queensboro Bridge & Willis Bridge in the Bronx, all challenge your fitness. After the strange quiet of the Queensborough Bridge (no spectators allowed), you’re greeted by possibly the loudest cheering in any marathon as you emerge going east and then left onto First Avenue where crowds are ten deep most of the way. Unbelievably exciting!
Coming out of Harlem, at mile 24, is where Central Park rolling hills begin. Lots of exhausted runners looking for Columbus Circle, then the Tavern On The Green is in sight and the finish line! Wear your medal post-race all afternoon and to dinner and the New Yorkers will be hugging you like a long-lost Canadian brother or sister. The bridges give the New York Marathon legendary status as a tough course. Add in the ‘gentle’ hills in Central Park when you’re dog tired and suddenly that PB is drifting away. Heat is not usually a problem in November, but dress warm for the long, chilly wait at the start line on Staten Island.
2. TCS London Marathon: Like all the Majors, massive planning and organization makes for an almost flawless race at the TCS London Marathon (it’s the TCS London Marathon pictured up top). There are three start lines in Greenwich Park in Southeast London to accommodate the 49,000 marathoners. They converge before the runner’s circle at the famous Cutty Sark Ship on the banks of the Thames. The exhilaration of running across the Tower Bridge is indescribable, only to be surpassed later, when running by the Victoria Monument, in front of Buckingham Palace then down to a sea of Union Jacks hanging over the finish line on the mall. London is ‘over the top’ on runners’ and race fans’ fun and frivolity. Every imaginable band, musician and singer all appear on street corners everywhere to entertain runners. Pubs and bars are open early and patrons literally spill out into the street loudly urging the runners. Runner costumes galore—six guys carrying a makeshift ambulance, a woman running inside a birthday cake, full armoured rhinoceroses to name a few.
Like Boston, the course starts with quite a bit of gradual downhill, then generally flat after that. Numerous narrow turns through the Canary Wharf district slow things down a bit. It’s easy to lose your concentration when gazing at incredible historic and interesting London sites as well. London was also special for me as this is where I completed my sixth Abbott World major and was awarded my six-star medal. Hundreds of London runners and fans curiously wanted to just touch it.
1. The Boston Marathon: What can you say? Every marathoners bucket list race—if you’re only going to do one World Major, it has to be Boston. Qualifying, training, then lining up at the start of the iconic Boston Marathon, in Hopkinton Common is a marathoner’s dream! That’s why those of us unlucky enough to be racing next week sit glued to our TVs to catch a glimpse of our sport’s biggest stars. The whole thing is a tremendous experience. I vividly remember trying to hold back the nervous excited running downhill to Framingham, then onto the Wellesley College Scream tunnel, the Newton Fire station, Heartbreak Hill, the massive Citgo sign and finally—Right on Hereford, left on Boylston—to be greeted by the largest screaming crowd, ever. Goosebumps, people. Even now. Legendary, historic mecca of marathon running. Lots of hills: deadly downhill/challenging uphill, and often questionable weather, but dedicated, knowledgeable fans with that particular New England gumption to urge you on.
All of the World Majors are extraordinary (as are their shirts). As are all of the marathons in your own town. I want to hear everyone else’s experiences, and next week iRun is focussing on Boston. Who’s running it? And who has run Berlin, Chicago, Tokyo? What do you people think? Let us know—and we’ll see you at the races.
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The delicious new non-alcohol flavour of Athletic Brewing is called Personal Record, and it’s a collaboration between the brewery and IRONMAN. It’s our new favourite drink for spring and here’s where you can buy it.
Containing tropical hops and mango, Personal Record is fresh and crisp and the combination profile behind the IPA is thirst-quenching and unique.
As part of our second year of collaborating with Athletic Brewing, iRun is pleased to offer a sample of their new portfolio at our event in Toronto for the Tamarack Ottawa Race Weekend and Otto’s Power Crew at BlackToe Running on April 7.
To come for your Sunday long run at BlackToe and choose from a variety of distances, runners will be eligible to win prizes, score race bibs, ask questions about the Tamarack Ottawa Race Weekend and enjoy custom beaver tails and Athletic Brewing refreshments.
To RSVP on a fun Sunday morning activity, and drink great non-alcoholic beer from Athletic Brewing, please click here.
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I am so excited to be participating in the TCS Toronto Waterfront Half Marathon next month and those who know me would say, ‘How is that possible?’ The story begins at the Beer Mile held by Athletic Brewing and iRun Magazine on Saturday, August 19 when a long time dream came true—being a runner […]
I knew before asking that the bibs for the TCS Waterfront Marathon were becoming a scarce commodity when my phone started lighting up. People I haven’t spoken to in years were asking: Can you get me a half marathon bib for the race? The calls came in from deep in the woodwork. Reader, no word […]
Long distance runners know all about maintaining a steady pace. As we run, it’s about consistency and endurance. Achieving your financial goals is exactly the same thing—very much like running a marathon. It requires the same dedication, patience and commitment as a marathon. Some of your goals are short-term and others medium and long-term. So the whole process of investing for goals is an ongoing and continuous journey—not just a few transactions.
What you need to remember is that your objective is not about being the fastest runner over one race, but to maintain a steady pace for your entire journey—the marathon of life.
Set your goals, prioritise them to develop a strategy so you can start investing your money in six steps.
- Start with a plan – (no different than training for a 5km, 10km, or Marathon)
The plan starts with a distance goal in mind—5km, 10km or 42km. Any one of those goals start with a single step.
Sometimes the hardest part of the workout is deciding to start. But by putting on your shoes and lacing them up you have a call to action for a run. Similarly, investing can be overwhelming for investors as they often suffer because they tend to worry about the unknown. If you are an investor (or are thinking about investing), the best advice you can get is to start with a single step towards your financial journey.
Now that we have a plan…we are going to run!
- Create a training log – (financial training is the exact same thing!)
Not all runners are the same so the same training log cannot be used for all investors. If you are a natural runner and have a running base then you can jump into training in full force. But if you are less experienced in your training and running you will need time to progress. This is very much like investing. If you are experienced and have knowledgeable understanding of investing you can jump right into the process of investing. But if you are like most and do not have the understanding of investing then getting started will require the knowledge of your limitations. Once that information is in place it’s like a training log – the correct amount of investing can be done to start you down the path of creating a solid financial base thus creating the foundations of a solid financial plan.
- Run your own race (invest in a way that works for your future goals)
On race day, you never know what the other people’s goals are around you. Some are trying to set a new personal best time, while others are just trying to finish. You don’t compete with other runners. Ultimately, you’re only competing with yourself to have your best race. The same is true with investing. If your best friend putting all their money into Amazon, Google, or Gaming stocks—that may not be the best approach for you.
Investments are based on your personalized future plan, which you create for your financial success and it probably will not look like the investing plan of the person next to you.
- Your training discipline determines how you feel on race day (disciplined investing is always a great strategy)
Running various amounts of kilometres week after week can be gruelling, but the discipline can provide you the result you want on race day. The same can be said for investing: you have to be disciplined in your approach to your investing goals. Understanding that your current plan of investments is all about building a future and sticking to the plan with discipline. There will be setbacks (as there are always), peaks and valleys, but the long-term goal must remain the same.
- Pace yourself (investing for the long term always leads to your financial success)
When you finally reach your running goals after all the training is done you learn it’s all about pacing. In investing, you are in this race for a long time so stay true to your goals to reach financial success. Add to your portfolio in a measured ways, you may never land the hot tip that leads to instant financial success just as sprinting the first two kilometre in your race will only lead to suffering down the road.
Use the wisdom you’ve accrued in your running life to guide your financial steps to reaching your goals.
Finally…
- Plan for the unexpected (The market is volatile your reaction does not have to be the same)
A stress fractures or other injury’s during training, race day weather—too hot, too cold, too windy—cramping at the halfway mark and having to walk, running out of fuel. . . these are all real obstacles that all runners face. Similarly, during your investment journey there will potentially be recessions, bear markets, countless liquidity crises, bank failures, rate hikes, inflation, and even deflation—just to name a few events that can trip up an investor. You can’t control the volatility of the markets, but you can control your reaction to it. Your portfolio is based on your assessment and personal needs to stay invested for the long run.
Ultimately, it’s your choice—so choose the winning formula that you’ve already learned in the practice of the sport we love.
Henley Financial & Wealth Management Inc.
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Wow, I can’t believe it’s September already! Summer, where did you go??My training is holding strong, but I can’t lie: there are days that the fatigue is starting to show its face. I’m finishing week nine and have six weeks left to go. Consistency, discipline and hard work are all still at the forefront of my brain—just with a little more body fatigue.I’m still focusing on recovery, sleep and diet as much as I can while working and transitioning my kiddos back to school! Some days I’m beat and in bed by 8:30 p.m., no joke—but that’s what my body needs, so I don’t fight it.I spent a few days away with some friends and our kids at a family-style rustic cottage and last summer’s me would have taken a few days off, taken it easy, but this year I decided to hold strong with my training and also abstain from alcohol. The training on long country roads was incredibly meditative and I got to really think of the kind of mindset I need for this upcoming marathon.I need a calm mentality that consists of a ton of positive talk, especially when those negative thoughts come creeping in. Get your mind around the pain coming, embrace it and be grateful for it like they say for your on your way to hitting your fitness goal: Be thankful for the pain!One of my vacationing-mom-friends asked me why do I train the way I do? I sat with this question on one of my long runs and the answer I came up with was simple, basic in my eyes. I train because I love improving my personal fitness. The process of getting fitter makes me happy, makes me feel strong, and fundamentally fulfilled.So right now I’m happy, getting a little tired, but happy.I’ve been working on some fun running playlists for those tough days out there so make sure to check them out on my website if you need some fire under your butt or just some tunes to listen to on your easy runs!I’ve rambled enough—keep it up, stay healthy, friends, and have fun out there!Tweet
Standing outside a downtown Toronto park in their grey Kickback sweatshirts, Abel Berhane, Badhasa Ibrahim Abbas and Jamal Omar are an antidote to the pessimism that can sometimes threaten to swallow us whole. They radiate energy and not only look forward to their next races, but also look forward to their lives’ potential—through the mentorship and opportunities of Kickback program, the students say they feel empowered to take on the world.
“To others, Kickback might look like an organization, but to me it’s like a family,” says Berhane, 18, of the non-profit organization supported by ASICS that he says is changing his life. “We might live in parts of Toronto that aren’t particularly privileged, but Kickback has opened new doors for me and allowed me to believe in what’s possible, and that motivates me to keep doing good, because suddenly there seems like more options.”
Options, as runners well know, are all about freedom—the chance to grow and achieve, experiment and experience new things. At Kickback, a non-profit, volunteer-run community initiative that photographer, activist and youth worker Jamal Burger started at 27-years-old in Regent Park, the team has fostered a youth culture where kids can come for a run club or play basketball, and receive real world applications for achieving in life.
Abel, Badhasa and Jamal, recently back in Toronto after experiencing—via Kickback—the LA Marathon, say they appreciate the camaraderie of their in-person social network, but also the encouragement and tangible professional help. Like anybody, all they want is the chance to succeed.
“If any of us are ever like, ‘I want to try something,’ there’s immediately thirty people at Kickback offering advice and willing to roll up their sleeves and help with the work,” says Jamal Omar, 22, who took all these pictures and started at the program as a student and now works as a Kickback adviser part-time. “If you’re applying for school and need a reference letter or want to talk about professional options, there’s this whole team of people standing right beside you. I never had that before and, for real, it means the world.”
To Jamal Burger, comments like that are music to his ears.
Kickback Run Club, like the basketball pickup games, are meant to give its members a positive after-school outlet. But that’s not enough. Burger wants his kids to have every opportunity—opportunities disproportionately ladled out to the more affluent parts of town—to prosper: personally, professionally, in business and in life.
“Every kid wants to make their lives better, but when you don’t have guidance or opportunities that leads to rash decision making and the police system is waiting for us, which makes it ten-times more likely we won’t get hired for that new job,” says Burger, co-founder of Tier Zero, a growing Toronto-based strategy, production and design firm. Burger, who comes from Regent Park where Kickback is based, is a self-made success story who got to the top and decided to pull up as many people as he can. He’s fueled by the success he sees in the kids that he helps.
“Human beings are designed to pursue what we believe in and when I’m helping others I believe I’m helping myself because I don’t want to wait for change to happen,” he says. “I want to give people who look like me and come from where I come from a template to address the things we need the most—right now.”
Kickback, which recently moved into its office space, has grand designs and the kids in the park talked about seeing it expand not only across Canada, but also around the world. After seeing Los Angeles and wearing their ASICS on the Santa Monica Pier and in the LA Marathon, the guys see no reason for Kickback mission to be completed within their own lives. Inspired by Burger, their goals of lifting up the kids behind them are the same.
“We’ve all watched Jamal and the biggest thing now for all of us is to show the next generation that if you take things seriously, anything can happen,” says Badhasa. “We want the kids behind us to be better than us, that’s Kickback philosophy: we want them to surpass us on every level.”
Photographs by Jamal Omar.
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Motivation, like a natural resource, can be depleted. Giving it our all, for an extended period of time—for an extended period of years—gets tiring: it’s hard to run in endless circles and really dig deep to run them faster and further than you’ve done before. And yet, as runners, as real runners, as runners who […]
I’m T-minus a little over 8 weeks to go until TCS Waterfront Marathon! I’m training consistently hard for HOKA with my biggest mileage yet (135 last week!) and things are coming together. My fitness is improving; HR is going down and marathon pace is feeling more comfortably strong. I’m not looking for this marathon […]
On Saturday, iRun and Athletic Brewing hosted our first Beer Mile for the community and our two contest winners: Gord and Josephine (pictured above). To say it was fun would be an understatement and for all those unable to attend, please know that we’ll do this again, and that Athletic Brewing, the world’s best non-alcoholic […]
When it comes to your financial advisor, breaking up can be hard to do. We all want to be successful at the finish line. But, as runners, we know it can be hard. You may only hear from your advisor when they want to execute a buy or sell order on your portfolio. If you […]
I am a journalist and a Toronto native and I’ve been running for 10 years. I run for my mental and physical health, to connect with others, and as a way to set big goals for myself. Last year I ran my first marathon at the Bank of America Chicago Marathon. This summer I am […]
The Beer Mile has taken on mythological proportions. I’d love to know the percentage of our readers who’ve tried it, or those who intend to, and I couldn’t be more excited about hosting our Beer Mile this weekend in Toronto with Athletic Brewing. A non-alcohol Beer Mile feels like a safe entry point and I […]
The new hotly anticipated running shoe from Nike looks a bit like a hovercraft and is guaranteed, like all Nike products, to turn heads. There’s just something different about Nike, a golden halo, perhaps, and the brand, since Phil Knight and Bill Bowerman, the advent of carbon plates and super shoes, that demands attention. If […]
Are you using your Apple Watch to the fullest to help you train? As a runner for more than 15 years, I’ve been using Apple Watch for the past several years, and I have to confess, I typically just hit start and check it to track my distance and pace—and I have possibly never looked […]
The heat is on and so is the mileage which is leaving me starving!! I’m eating now pretty much every 3-4 hours, especially on those longer runs and workouts. I’m trying to also get as much sleep as I can, but it’s tough when I’m on night shifts at the hospital so when I’m off […]
Tommy Youngsteen is Canada’s definitive rock ‘n’ roll cover band, playing sold-out shows to the tunes of Bruce Springsteen, Fleetwood Mac and, for our purposes, Tom Petty—the greatest musician to ever use the verb RUN in a song (Running Down a Dream, from Full Moon Fever, naturally). Ahead of their gig at the Horseshoe Tavern […]
In 2016 Canadian Women and Sport published (CWS) a study that found 41% of the country’s girls between the ages of 3 and 17 don’t participate in sport. Where most girls participate in sport as young children, adolescent girls drop out at a much higher rate than boys. Post-pandemic, CWS found that 1 in 4 […]
I wish the ASICS NOOSA TRI 15 was around when I was racing! Lightweight, sock-like, breathable, easy on and off without lacing up or down and speedy-quick, but comfortable. When I look down and see my feet, I smile at the colours. I feel as if my feet are surrounded by a bouquet of flowers! […]
So the heat is on and so is the sweat, ack!! Early morning runs are a must now, but I’m lucky because I received a bunch of awesome clothes from Hoka so I’m all set to train hard: “Fly, human Fly.” My soreness is still a constant, especially in my feet (blisters, ouch!) […]
Coming off a monumental month where twice Charles Philibert-Thiboutot has run under the Olympic Standard in the 1,500meters, the 32-year-old pride of Quebec City seems to have the universe bending to his commands. But the path to 2024 Paris for the Canadian 5K record holder hasn’t been easy. After suffering injuries and changing sponsors, CPT […]
Sean Kennedy is known around town for running shirtless. But he’s not stopping there. Soon, the 40-year-old will be known worldwide for his tarps off approach to our sport. “The plan is to run all the world majors without a shirt,” Kennedy told iRun, “I did Chicago and London and next up is Berlin and […]
Of all the ramifications of the pandemic one certainly includes the declining number of women participating in the marathon. The numbers are down. In 2019, 38% of the marathon runners at the Vancouver Marathon identified as women. Last year that percentage was down to 32%. At the TCS Toronto Waterfront Marathon in 2019, 32% of […]
For mothers who train and run marathons, time is the biggest hurdle we face. Balancing the demands of caregiving, pursuing an education, and finding time for ourselves becomes an ongoing challenge. Time to run, time to rest, time to sleep. Everything essential to a marathon build. Between school drop-offs and pick-ups, we squeeze in our […]
Stability and cushioning are probably the most important two features that I consider when it comes to lacing up a new pair of training shoes. A high-degree of stability is part of the reason that I’ve consistently relied on every version of the ASICS Gel-Kayano to keep me going strong underfoot in all conditions and […]
Gilles Lacasse is 77 years old, originally from Bellechasse and now living in Quebec City. He has been racing for 45 years and is a big booster for his hometown race. We spoke to the running legend on what he’s learned, what scares him and what to make of the world famous hills beckoning runners […]
The other week I was proud to host an event with my daughter at Healthy Planet to introduce Genuine Health Greens+ Extra Energy, in chocolate and vanilla flavours, and their Enhanced Hydration Electrolytes + Botanicals. Alongside the great Joycelyne Lai, education manager at Genuine Health with years of nutrition experience, we wanted to hear what […]
Kevin Jones at Odyssey Medical says his job is only valuable when you realize you need him. Like the fire extinguisher you may or may not keep in your house, Jones, Odyssey’s executive director of national event operations, is invisible, until he’s pulling someone at a triathlon out of the water or grabbing a runner […]
As a passionate physiotherapist, I have always understood the importance of finding the perfect balance between performance, technique, and proper footwear. I recently had the pleasure of participating in the Toronto Under Armour 10km race. This remarkable event provided an excellent opportunity for me to put the new ASICS Magic Speed 3 ($160) to the […]
The Marathon Beneva de Montreal is September 22-24 and promises to be one of the most fun running events in Canada this fall. Montreal, no doubt, is always spectacular, and the team behind the event promises “something for everyone” at the thirty-first edition of Quebec’s largest running event. Last week, we profiled Alexandre Ratthé, the […]
Whether you’re a new or experienced runner, a neutral shoe is a safe option that’s generally a good fit. When it came to testing out New Balance’s latest 880s (version 13; $179.99), Shoppers Drug Mart’s Run for Women’s Mental Health was an opportune time to test drive the shoe. Sponsored by New Balance Canada, the […]
If you’ve only thought about Puma as a skateboarding shoe, wake up and smell the race bibs—Puma has recommitted itself to running and routinely made carbon-plated sneakers that are improving upon themselves model after model, line after line. We are thoroughly impressed by the Deviate Nitro Elite 2, an excellent race shoe. The third largest […]
Alexandre Ratthé, Executive Producer, Marathon Beneva de Montréal, is a long-time runner and vocal advocate for his event, which kicks off September 22, and is always a highlight of Canada’s racing year. The event, which features a 1K, 5K, 10K, half marathon and marathon—and tons of programming for both race crews and kids—is a perfect […]
Erin Hopkins won the Toronto 10K this Saturday in a blazing time of 33:34 and she did it after completing her last 10K in Ottawa looking, according to her coach Reid Coolsaet, “like a kid falling asleep in her car seat.” What changed? She was feeling better and the weather was cooler, but also she […]
It’s go time. My training has begun for my race at the Erie marathon September 10th 2023! There are 12 weeks approximately to go and man, do I ever feel motivated. I know what needs to be done to run a strong marathon (this will be #10!) However, this time around I feel a wiser. […]
Sandra Genua says her type 2 diabetes diagnosis didn’t come as a surprise. “My family has a history of diabetes and while pregnant with my first born, I became pretty stationary and I knew at some point I might be impacted,” says Genua, an avid hiker who today says she feels better in her 50s […]
Natasha Wodak, two-time Canadian Olympian—the fastest Canadian marathon runner of all-time—has spent the better part of her life competitively racing. Today, at 41, Wodak is preparing for the 2024 Paris Olympics, coaching runners, and supporting her fellow racers on her popular social media channels. Injuries, and ultimately a sickness kept her out of the marathon […]
I won’t be the first person to point out that runners are a little bit nuts. We run in the cold. We run in the heat. We run when we’re injured. We run when we shouldn’t, often. It’s part of what makes us, us. You don’t just set out and become a runner by being […]
So a little about myself, well . . . I’m a 48-year-old single mom of two who works as a full time respiratory therapist in the ICU and emergency department at St. Joseph’s Health Centre in Toronto. I’ve been doing this amazing job for 20 years and I haven’t gotten bored yet. My colleagues and […]
Genuine Health, the all-natural supplement company turning 30-years-old this year, has two products we are promoting this summer in Sportstats and iRun, Greens+ Extra Energy, in chocolate and vanilla flavours, and Genuine Health Enhanced Hydration Electrolytes + Botanicals. Both of these products we have tested repeatedly—both, also used by Genuine Health Chief Revenue Officer, triathlete Steve Hollingsworth, pictured […]
Luc Zoratto is an alcohol-free life coach and a big fan of non-alcoholic beer, a sector that no one talked about even three years ago and today creates all the buzz. “It makes me feel like I’m still included at social events, tastes great, and gives me confidence,” says Zoratto, a sub 3-hour marathon runner […]
RUN WITH JOY AND GRATITUDE It’s with great pleasure we present you with the Summer Spectacular new issue of iRun magazine, presented by ASICS, featuring Cam Levins, Natasha Wodak, Sasha Gollish, the Kickback, Meaux Redman, and everything you need to know about fueling, shoes, pacing, run clubs, the mind game, sustainability and much, much more. Whatever your […]
Like thousands of running nerds around the world, Cam Levins cleared his schedule so that he could watch the Boston Marathon. The 34-year-old Canadian professional marathoner was watching for one specific reason: the course’s notoriously tough profile was remarkably similar to that of next year’s marathon at the Paris Olympics—lots of heart-pounding climbs and quad destroying descents. Eliud Kipchoge, the reigning gold medalist and world record holder at the distance, was racing in Boston. Levins has become obsessed with mastering next year’s Olympic marathon so that he may author one last big breakthrough in his already brilliant career, and he wanted to see how the best would negotiate all those hills.
INTO THE WILD: Levins training near his home outside Forest Park’s Leif Eriksson trail.Going into Boston, Kipchoge had a near flawless marathoning record, and tended to make one of the most gruelling sporting events appear effortless, closer to Swan Lake than a death march. But Kipchoge had never run a hilly marathon before. In one of the most shocking upsets in distance running history, Kipchoge struggled mightily, fading to a sixth place finish. “For me, it brings up questions regarding the Olympics next year in Paris,” Levins says. “It’s going to be a tough course, maybe more difficult than Boston. Seeing someone like Kipchoge struggle in Boston was eye opening to me.”
For Cam Levins, racing the 10K presented by Otto’s Ottawa on Saturday night at the Tamarack Ottawa Race Weekend, everything is now about taking his career to the next level at next year’s Paris Olympics. This may sound absurd, given what the Canadian has accomplished in the past ten months alone: placing fourth in last year’s World Athletics Championships in Eugene, Oregon, and lowering his own national record from 2:09:25 to 2:07:09 in the process. Then, this past March at the Tokyo Marathon, he once again lopped off a shocking chunk of time, running 2:05:36, which established Levins as the fastest marathoner in North American history. But Levins only achieved these last two significant breakthroughs after a crushing failure at the 2021 Tokyo Olympics, where he faded badly and watched Kipchoge methodically ratchet up the pressure on the lead pack, and then float away, eventually finishing more than 20 minutes ahead of the Canadian. Levins came in 71st that day, and it could have spelled the quiet end to an excellent career. Instead, it haunted him.
“I asked myself, ‘If I retired right now, would I be OK with the effort that I put forth, or would I have regrets? But it wasn’t about performances or times. I felt like I hadn’t yet given myself entirely to the sport. And that bothered me.”
RECORD BREAKING: Levins, on his first marathon attempt, breaks Jerome Drayton’s 43-year-old Canadian record at the Toronto Waterfront Marathon. Photograph courtesy of Canada Running Series.A Star is BornAs a teenager living in Black Creek, B.C., Levins showed promise, but wasn’t sought-after by the top U.S. collegiate track programs. He ended up at Southern Utah University, a smaller Division I school with a forward-thinking distance coach in Eric Houle. Levins’ partnership with Houle led him to experiment with massive mileage weeks, eclipsing 300 kilometres—more than doubling the workload of his peers. The school is situated at an altitude of just over 5,800 feet, making it an ideal training environment for a distance runner but a punishing one, as the oxygen depleted air improves red blood cell development, key to becoming a top-level endurance athlete. In the spring of 2012, Levins swept the 5,000m and 10,000m at the NCAA championships, and became the first Canadian to win the Bowerman Award as the top American collegiate athlete.
THE KID STAYS IN THE PICTURE: Levins, as a freshman running for the Southern Utah University Thunderbirds. That summer, at just 23, Levins qualified for the 2012 Olympic Games in London, in both the 5,000m and 10,000m (where he would go on to finish in 14th and 11th, respectively). He also turned pro, signing with Nike, in a move that would both broaden his horizons and notoriety as an international athlete, but also lead him towards a period of future turmoil.
In the winter of 2013, the video streaming platform Flotrack featured Levins’ unusually demanding regimen in a Docuseries entitled Driven, and the young Canadian became something of a running folk hero as the documentary crew filmed his spartan and ascetic lifestyle, seemingly completely consumed by a higher calling devoted entirely to running. Soon after the series streamed online, Levins was recruited by Nike’s Oregon Project, headed by coach Alberto Salazar. NOP was seen as the top training group in the world, and Nike spared no expense in funding the project. Levins moved to Portland, Oregon, where he trained at the Nike global headquarters on its idyllic, tree-lined track, alongside American track star Galen Rupp. (After years of speculation that Salazar had been pushing his athletes to use grey-area performance enhancers, the coach was banned for life from sport for sexual and emotional misconduct in 2020. Levins says he never witnessed any inappropriate actions by his former coach. NOP was disbanded in 2019.)
Under Salazar, Levins reduced his mileage and focused on more intense workouts, with mixed results. He won a Commonwealth Games bronze medal in 2014, but the following year, he flamed out at the Pan Am Games in Toronto. His struggles worsened in 2016, sustaining a severe ankle injury and failing to qualify for the Rio Olympics. By July 2016, at 27 and in what should have been the prime of his career, Levins hit rock bottom, undergoing a substantial surgery to his left ankle, while Nike elected not to renew his contract. Levins was left to rehab his destroyed leg and salvage his career on his own.
Reborn as a MarathonerAfter a lengthy period of recovery, Levins decided to embrace the event that many had long felt was the most natural fit for his talents: the marathon. He signed a contract with the shoe brand Hoka, which allowed him to focus on training full-time. Levins committed to debuting at the Toronto Waterfront Marathon in the fall of 2018 and delivered on the hype, running 2:09:25 and breaking Jerome Drayton’s 43-year old national record. He seemed destined to be the next great North American marathon runner in a time when interest in the event was skyrocketing due to the popularity of Eliud Kipchoge, and the emergence of super shoe technologies.
When the Olympic qualifying window opened in 2019, it seemed like a foregone conclusion that the new Canadian record holder would make the team. All he had to do was run under 2:11:30, and Levins decided to return to Toronto, hoping his familiarity with the course would set the stage for a favourable result. “The entire time I was running, I was thinking about the time I had to hit, not how I felt,” Levins says. “I wasn’t running the race the right way.”
Levins faded badly after the 30K mark, and finished in 2:15:01.
The pandemic forced the postponement of every major qualification race in the spring of 2020, and eventually the Games were pushed back by a year, which allowed Levins a few chances to make the standard. First, he got himself into an exclusive elites-only London Marathon, seemingly an ideal opportunity to run a fast time. Levins paced well under 2:10 past the halfway point, but began to suffer in the rainy, cold conditions, eventually dropping out.
Becoming increasingly desperate, Levins travelled to another COVID-era elite-only race, The Marathon Project in Chandler, Arizona. There, he joined a group of 85 Americans and a few fellow Canadians also looking to qualify for Tokyo. But again Levins struggled after the 30K mark, and slipped to 2:12:15.
In late May 2021, on the last weekend of the Olympic qualification window, Levins travelled to southern Austria for yet another one-off marathon, this time staged on a highway still under construction. Levins’ pacers couldn’t keep up with him, and he was forced to run much of the S7 Marathon alone. It rained heavily, but Levins managed a 2:10:13, securing a spot on the Canadian Olympic team for the first time in nearly a decade.
LAST MAN STANDING: “I felt like I hadn’t yet given myself entirely to the sport,” says Levins, “and that bothered me.”The 2021 Tokyo Olympic marathon, held in the more northern city of Sapporo due to concerns over the heat and humidity in August in Japan, was destined to be a challenging experience for even the best runners in the world. Levins trained diligently, prepared for the adverse conditions the best he could, but ultimately wasn’t able to adapt to the extreme physical and mental challenges. “Nothing went wrong leading up to it, but I had to be honest with myself,” he says.
“What I was doing just wasn’t working.”
The RebuildDuring their planned post-mortem FaceTime call between Levins and his coach, Jim Finlayson, Levins told him he was willing to rebuild his approach from scratch. And this included his shoes. After the disappointing finish in Sapporo in late 2021, Hoka decided not to renew Levins’ contract, which allowed him to explore his options for the first time as a marathoner. Eight months before Eugene, Levins reconnected with his old strength coach at Nike, David McHenry, who continues to train some of the top track athletes in the world. Levins wanted to talk about racing shoes, but he also needed guidance in adding strength training back into this routine.
“I think that Cam may have thought that, transitioning into the marathon it might not have been as imperative to continue with a strength program,” McHenry says. “After a couple years in the marathon he realized: ‘Wow, there’s a hole in what I’m doing.’”
Levins brought a collection of super shoes from different brands into McHenry’s facility, and they tested how Levins performed in each pair while connected to a Biomechanical Solutions treadmill designed to provide a detailed breakdown of how Levins’ body performed in each shoe, including a 3D scan of how his spine moved during his stride. “You put on all these reflective dots all over your body that tracks how you move, along with force plates in the bed that senses how you distribute weight, how your feet are landing,” says Levins.
“We did a side-by-side analysis of the ASICS MetaSpeed and the Vaporfly, and we realized that the Asics was a far better shoe for him,” says McHenry. “It had far better biomechanics. I was pretty astounded. I do a lot of work with the Nike shoes, and I honestly didn’t think anyone would catch up, but the Asics shoe on Cam’s foot, it’s remarkable.”
McHenry and Levins then went to work in the weight room. McHenry had fine tuned a program specifically for marathoners. “At first it was really demoralizing, because I wasn’t making any progress,” Levins says.
“Working on our weaknesses is hard,” says McHenry, “and improvement takes time.” But by the beginning of 2022, Levins began responding to the regimen, which includes doing a strength session immediately after finishing a long run. He now alternates between triple run days, and double run days with a lifting session. The latter includes mobility work, single-leg balance exercises, higher reps with less weight, followed by deadlifting and squatting fewer reps with more weight.
FACING THE MUSIC: “Working on our weaknesses is hard,” says Levins’s strength coach, David McHenry. “Improvement takes time.” Running, Running and More RunningLevins also decided to resume running higher volume weeks, in the range of 300 kilometres, including revisiting his unusual practice of tripling. “For some reason, it’s always allowed me to recover better from each of my runs,” Levins says. “If I wanted to get in the mileage I’m aiming for with just two runs a day, I’d have to run each of them for a considerable amount of distance. I’m able to cover more mileage without having to pound myself in a single run.”
Levins gets the workouts and the overall concept of the week from Finlayson, and then decides for himself what to run on non-workout days. Usually, Levins will finish each day, particularly when he’s tripling, running on a treadmill he has within a custom-made altitude tent set at around 7,000 feet, a leftover from the Oregon Project days that he’s reconstructed in a spare room of his house. He also sleeps in a mini tent each night. “It’s just me in there, covering about half my body,” Levins says. “We had the bed-sized one before, but my wife hated sleeping at altitude.”
Another significant change was to move away from obsessively running large blocks of marathon pace workouts, realizing that hitting these numbers for the sake of it could operate like training fool’s gold. “Nailing a big block of marathon pace in a workout fooled us into thinking I would be able to just repeat that on race day; but marathons aren’t run that way,” Levins says. Instead, Finlayson has researched the “double threshold” approach, which focuses more on layering in 5K and 10K pacing so that, come marathon time, even 2:05 pace doesn’t feel too overwhelming for Levins.
All of these alterations led Levins to run what he thought was the race of his life in August 2022 at the World Athletics Championships in Eugene, Oregon. He should have been satisfied, as he’d nearly reached the absolute apex of marathoning, particularly for a Canadian athlete. But he couldn’t shake the thought—he could go faster. And he didn’t just want to be in the race at the end, watching the best in the world finish right in front of him. He wanted to be there with them. He wanted to be one of them.
And then his phone rang. It was Levins’ agent. “ASICS wanted to meet with me,” recalls Cam.
This felt serendipitous to Levins, as he’d responded extraordinarily well to the ASICS shoe in the lab. Levins had been racing in the Nike AlphaFly, but was intrigued by the ASICS product. “I performed well in them, and more so than even the money, the most important thing for me is that I can be competitive with the best in the world and that I’m on an even playing field.”
Levins signed with ASICS in February, 2023.
The Final PieceHe now had a revamped and battle-tested training plan in place and reestablished financial security without sacrificing shoe performance. But that creeping feeling remained that he had not fully unlocked every aspect of the marathon.
Levins began working with Toronto-based sports psychologist Dr. Judy Goss in November 2022, as he was contemplating a return to Japan in order to run the Tokyo Marathon in March.
“Athletes get obsessed with the time, but the time is not the true indication of performance,” says Dr. Goss, who helped Levins develop positive self-talk strategies while training and racing, and staying present and in the moment. “There’s being associative or dissociative; you don’t actually want to be too associative at all times,” she points out. “It’s about being where your focus is. Your focus is like a flashlight. If I’m focusing on the finish, I’m starting to think about what others are doing, or how I am going to execute in these final moments of this race.”
Dr. Goss developed a series of mental exercises Levins practiced during hard workouts, so that he would fall back on them like muscle memory at the later stages of the marathon. He now has a sort of diagnostic checklist he goes through in the opening kilometres of a race, something he employed for the first time in the Tokyo Marathon in March. “I now disconnect how I’m racing with how I’m feeling,” says Levins. “I know I’m not going to feel amazing throughout the entire race, but I remind myself that I can do it, and that I’ve done these paces before, and that helps me relax. It’s not unknown territory.”
ROAD LESS TRAVELLED: For the 34-year-old Cam Levins, the Paris Olympics is the goal. Japan, AgainLevins chose Tokyo in March because he knew there would be a deep field of athletes and that he wouldn’t be alone in the last 10K of the race. But now he was prepared to manage any scenario. At the start line, Levins went through his newly modified routine. Instead of running a specific set of strides, he focused on feeling his heart rate and getting his body warm and ready to go without obsessing over paces. “I don’t think about numbers,” he says.
He’d also made a bold decision for the start—that he would not get preoccupied with what those in front of him were doing. “One of the things I spent a lot of time working on leading up to Tokyo was practicing getting into a rhythm, a pace that felt like it was good for me. But I disconnected from what was going on in the front of the race. In the past, if I focused on that, I would tighten up and not conserve energy.”
Japan is a running obsessed country, and the course was lined with spectators for the entire gruelling 42.2K. The pacers dropped at 30K. “That’s the point in the marathon where, in the past, I’ve had difficulty,” he admits. “But that’s not been the case over the past year. With the weightlifting and mileage, when the pacers stepped off the course, I knew I was going to do well.”
With just a couple of kilometres to go Levins was in the lead group, as a desperate sprint to the finish line ramped up. Levins let his guard down just at that crucial moment. “I let my mind wander. I needed to be focused on being in the race and focused on winning the thing. I still have some work to do.”
A video of Levins in the finishing chute shows him nonchalantly saying, “Meh, not bad.” It wasn’t until Levins was waiting in doping control that he looked up the North American marathon record. “I honestly thought I’d just missed it. I was pretty happy when I realized I was wrong.”
Levins says he is now focused on the journey to the next marathon, a process he hopes will forge him into a truly world-beating racer. “I want to get down to being as close to a 2:03 marathoner as I can going into Paris,” he says. But watching Boston, and what happened to Kipchoge may have also altered Levins’ approach for the next year. “I think I’ll only do one marathon between now and the Olympics next year. I’ll do what’s best so I can be the best athlete I can be for Paris.”
Levins is blunt when asked what he wants to achieve next: “I want to become a Major winner and a Worlds or Olympic marathon medallist. Sure, right now I’ve run the fastest time by a North American. But I am not the greatest. I don’t have the hardware to back it up. What needs to stand alongside the times is how well you’ve run at big competitions. My hope is that I’m putting Canadian marathoning in a different stratosphere for more athletes to come. I’d like to cement my legacy as one of the best marathoners that North America has ever seen.”
Photographs of Cam Levins shot near his home in Portland, Oregon exclusively for iRun by Sean Michael Meagher.
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iRun has returned to print after three years and we couldn’t be more excited about offering our spring special issue featuring Cam Levins on the cover at the Tamarack Ottawa Race Weekend, and these great twelve stores nationwide. Each magazine features a special story from each shop that will directly impact your performance: from nutrition, to pacing, to joining the community, to how to pick out your shoes.
Shop local. Talk to the experts. And pick up our free new ASICS-sponsored edition of iRun: we’re connecting the country’s runners, one inspiring sports story at a time.
- Forerunners, British Columbia
Vancouver’s community running store with multiple locations, knowledgable staff and Peter Butler and Todd Jangula’s expert guidance makes Forerunners amongst the finest running shops not just in Canada, but all over the world.
WE ARE ALL FRONTRUNNERS: Nick Walker, the front runner in charge of Frontrunners. 2. Frontrunners, British Columbia
There are four locations of this amazingly cool running shop in Victoria, Westshore, Shelbourne and Nanaimo, and thousands of runners have enjoyed their clinics. Community driven, tested over time.
- R&R Rackets and Runners, British Columbia
Oak Street in Vancouver is home to R&R, with the friendliest, most knowledgeable staff in town.
- Strides, Alberta
Locally owned and community driven, the Strides team—with two Calgary locations and one in Canmore—are internationally heralded for the depth and breadth of their knowledge, as well as their finely curated shoes and gear.
TEAMWORK MAKES THE DREAM WORK: The closely connected staff running Strides. 5. BlackToe Running, Ontario
Toronto’s beloved hipster enclave, owned by Mike and Maya Anderson who recently opened a second location uptown, have diehard devotees to their run groups, cheer stations, and expertly designed custom gear.
BLACKTOE ALL STARS: The BlackToe race team, especially Kathleen Lawrence and Sarah Donaldson, has recently elevated its game. 6. Brainsport Athletics, Saskatoon
Saskatoon’s first and last name in intelligent footwear. (Plus owner Brian Michasiw is a mensch; his tips in the issue are just great).
- The Running Factory, Ontario
If you’re in Windsor and love to run, tell Gary and Kyle at this great shop with two locations we said hi.
CULTURE VULTURE: The style maven that is Culture Athletic’s Nigel Fick. 8. Culture Athletics, Ontario
Running and yoga come together at this top-notch shop on Toronto’s Queen Street East.
- Bushtukah, Ontario
The first name in run speciality and apparel, and the perfect place for all of your family’s great outdoor gear.
- Boutique Courir, Quebec
Running, skiing, cycling and walking are just some of the sports that Quebec’s hottest shop offers gear for—from a friendly, knowledgable staff.
BOUTIQUE COURIR IN MOTION: The view from outside St. Denis at Boutique Courier, in Montreal.
- Boutique Endurance, Quebec
Since 1985, this Montreal run specialty shop has been thrilling runners—they’ve thrilled runners since the last three running booms!!
- Le coureur nordique, Quebec
Quebec City’s own running headquarters, this run shop—which also sells Nordic skates and snowshoes—is friendly, reliable, and on the pulse of everything running in Quebec.
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“Some days are diamonds, some days are rocks,” Tom Petty sang, and the same goes for runs and races. As runners, we know this, and accept that risk every time we head out the door. The conditions, the training, our diet, our mind state, and then all the other little variables that can go wrong: our music doesn’t work, our watch runs out of batteries, you drop your water, a car pulls across the course.
On Sunday, I joined more than 15,000 runners at the Sporting Life 10K for Campfire Circle, which offers a social cure for families in crisis. Formerly Camp Ooch, I have a friend who runs this event every year and feels deeply indebted to the charity, which helps her own family generously and immensely, and she’s never made it through her run without tears.
Those tears of joy returned Sunday, and seeing so many friends on the course and along Yonge Street buoyed my 9-year-old who has historically had mixed results on race day. Some of it is his father being bull-headed and not always giving him the proper support he needs, and some of it is his getting older. He was 6, perhaps, when he ran the Toronto Zoo run, and has basically left racing to his 11-year-old sister ever since. The Sporting Life 10K, presented by ASICS, has raised more than $23-million and welcomed more than 300,000 racers, and there’s a feeling to the event that you pick up even when collecting your bib at the store. It attracts its share of walkers and people pushing strollers, and the feeling of camaraderie and accomplishment is electric. The volunteers smile. The participants are excited. It’s an event, not a race, and the energy around the day feels propulsive.
A FAMILY AFFAIR: The Sporting Life 10K has consistently been one of Canada’s best running events.Race morning greeted us with near-perfect conditions. And the corrals, though crowded, were smooth. People weren’t jostling. Instead, there were high-fives: it was an accomplishment just to be there, and I ran into my cousin with his daughter in our orange wave. Matthew, my boy, got off comfortably from the start line and he ran calmly for the first two K. Other racers encouraged him on the course, and the crowd support was amazing. I was so proud. He was having fun!
That’s the key to getting your children into running: make it something they enjoy, not something that’s testing them. You don’t want them to feel overwhelmed, stressed out, or defeated. When Matthew wanted to walk, we walked. And the speed difference between his walks and runs wasn’t so vast as to lose our momentum. A kilometre takes us just over 7 minutes, so we could see real progress as we hurtled towards the finish line of our run.
Deeper into the race, other participants began making more of a fuss around Matthew. 10K is an enormous accomplishment, we’d previously only tried five, and the other runners were impressed by Matthew and he felt encouraged, looked about ten-feet-tall. I followed his lead and we walked and ran, walked and ran, until midway through the eight and nine kilometre mark: at which point my man took off like a shot. This little kid, weaving through traffic like a motorcycle cop in pursuit. I couldn’t believe my eyes. For all of us, a negative split is desired. It just feels better when you speed up at the end and finish strong, not like a wounded animal, come staggering into the finish line.
Matthew ran like the dickens, like Natasha Wodak, and everyone roared. We have a photograph of him crossing the finish line and, instinctively, he threw up his arms: victory. He had won.
Sunday’s event produced 16,000 winners, and raised more than $1-million for a charity that helps families experiencing unimaginable grief. Matthew understood what we were running for, and he felt the support, even the love, between runners, spectators and a cause close to all of our hearts. When you’re running with your kids or running alone, volunteering at an event or just jogging around, think of the freedom and the power we are expressing while we participate in the sport we choose. It’s a gift and the Sporting Life 10K was a reminder of the very best of running we all can share.
Photograph courtesy of MarathonPhotos.Live.
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I can’t stress the importance of a good bra as an essential piece of training gear. The time has come to pile on the miles as part of training for fall races.
I am about to start training for the New York City Marathon this November. And if I come across a half marathon or a 10K I like I may hop in.
If you use a bra to run, you already know, it can make or break your workouts. I like something with a lot of support and preferably with room to store gels and some headphones. I gathered a few of my friends and I asked them what they look for when shopping for a bra. Then we tested a pile of this year’s offerings so you don’t have to. Aleka is a club runner who feels at home on the track. A successful trip to Chicago last fall has earned her a spot on the start line in Boston next year. Her favourite feature on a bra is pockets. Cortney combines travel with her races. She recently returned from the BMO Half Marathon in Vancouver. This summer she will be training for both Chicago and the New York City Marathons. Alison likes to keep her running social. She’s the co-coordinator for the local chapter of the Badass Lady Gang hosting weekly meetups downtown. This spring she nailed her goal race at the Toronto Half. This fall she has her sights set on her third star at the Berlin Marathon. Alison’s ideal bra would give her high support and fit her smaller ribcage. She’s looking for something with straps that doesn’t dig into her shoulder on longer summer runs that are 30 kilometres or longer. Tara is the trail runner of the group. She averages 75-85 km a week leading up to the Sulphur Springs 50km Trail Race. And that’s just a warm up for the Javelina Jundred 100km in Arizona this fall. Tara says she is looking for the workhorse of running bras. In addition to comfort, she needs support for her smaller frame.
This is what we all thought about the different bra choices.
SUPPORT SYSTEM: The Adidas offerings scored high marks. Adidas says its FastImpact Luxe Run High-Support Bra $100 is made of quick drying material with a sleek feel and it is made from recycled items. It comes in a range of band and cup sizes and has adjustable straps let you customize the fit and shape exactly how you want it
“I really loved all of the adjustments that could be tailored to my body. This makes it an easy fit for anyone who may need slight adjustments. It had limited bounce, as I could adjust easily to be a better fit!” -Cortney
“I think it looks cute, and I love how it fastens at the band.” -Alison
SETTING THE BRA HIGH: The ASICS Accelerate bra, “created by women for women.”ASICS Accelerate bra $55.
This ASICS Accelerate Bra $55 is created by women for women. It offers medium support with molded cups, a mash panel and adjustable straps. This bra was an overall crowd pleaser among the testers.
“I really loved the fit when it was on and while running. The band stayed in place and the straps did not move an inch. I liked the strap clasps that weren’t really clasps but gave the extra space when getting it on. The fabric was smooth against my skin and there were no rubbing points.” -Cortney
“This was my favourite. I found it very supportive without being too cumbersome.” -Alison
“I really like the feel of the material on this bra and the adjustable straps were great. It had great coverage so no rub points under the arms and stayed in place the whole run even as I got sweatier.” -Tara
ON POINT: Offering high support earned critical raves for On with their sports bra. The On Performance Bra $95 offers medium to high support and is made for sprints and HIIT workouts. And it was an overall runaway hit among the testers. Personally, I really liked the fit and the smooth fabric. It has molded cups and feels almost invisible on a run.
“This bra is magic. I have never loved a non pocket running bra more in my life. The placement of the back straps is perfect and there was absolutely no chafing after my run. It looks great on and I have received a ton of compliments on it.” -Aleka
The Lululemon Enlite $108 has a front zip and it is designed to give the runner comfortable support and a natural shape. This style is offered in a range of band and cup sizes for a custom fit. This bra had a smooth feel and I definitely felt well supported for my entire long run. The straps were extremely comfortable and did not slip.
FITS LIKE A GLOVE: The Saucony Pinnacle bra, which features a slot for your phone. The Saucony Pinnacle Bra $100 comes with a high neck and a mesh panel pocket in the back. It ran true to size for me, however some of the other testers say they would have preferred more of a snug fit, particularly with the bottom band.
“This bra is great as a crop top on its own! I loved the high neck and interior cups. I didn’t enjoy that the back mesh didn’t have a bottom, as anything I stuck in there just went to the bottom and was unreachable. I found the bottom band is a bit wide, and it kept on folding over on itself.” -Cortney
“I have a shorter torso so the longer bras tend to roll up if I bend or reach for something, I was definitely adjusting it more often than I liked.” – Tara
The Adidas Pocket Bra $90 offers medium support and features lots of pockets. The racer back design is made with a minimum of 70% recycled materials.
“It has pockets, and a wide bottom band. My phone stayed still for the whole run and no chafing at all after a few runs in this bra.” – Aleka
The pieces we tested tell me that designers have been listening to the needs and wants of runners. More items are being offered with adjustable sizing to accommodate women who don’t fit the standard small, medium and large sizing. The fabrics are lighter and softer to the touch—while still delivering on function and support. And more items are being made with recyclable materials.
As runners and as women we like choice. We feel the range of bras we tested offered just that.
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Whether you’re heading into your next big race or just looking for new and exciting ideas in the kitchen, the marriage of Saturday night pasta for the Sunday morning long run is tried and true, and always due up for a refresh. As part of our continuing partnership with Catelli, the Canadian pasta brand behind the healthy-eating line Catelli Smart, we’ve teamed up with their ace nutritionists to present four ideas for their tasty, all-natural products.
Enjoy these easy-to-make dinner options, and we’ll see you on the pathways—and accepting your next medal for that shiny new PB.
CATELLI SMART
SMART CHOICE: This delicious recipe uses Catelli Smart, which has two-times more fibre than their white pasta. Antipasto Pasta Salad
SMART CHOICE: This delicious Antipasto recipe uses Catelli Smart rotini, which has more fibre than their traditional rotini brands. INGREDIENTS* 1 pkg (375 g) Catelli Smart Rotini * 450 g Armstrong® Marble Cheddar Cheese, diced * 2/3 cup (150 mL) Italian vinaigrette * 4 cups (1 L) Arugula * 3/4 cup (175 mL) Kalamata olives, pitted and halved * 3/4 cup (175 mL) Roasted red peppers, diced * 1/2 cup (125 mL) Pancetta, cooked and diced * 1/4 cup (60 mL) Fresh basil, thinly sliced
COOKING STEPSStep 1
Cook rotini according to package directions; drain and let cool completely.
Step 2
In serving bowl, toss together rotini, cheese and vinaigrette until well coated. Stir in arugula, olives, red peppers, pancetta and basil.
Tip: For a loaded antipasto salad, add jarred artichoke hearts, pickled pepperoni and cubed salami or ham.
DINNER IS SERVED: The roasted cherry tomato adds a flavourful burst to this tried and true Asiago classic. Roasted Cherry Tomato, Spinach and Asiago Pasta
INGREDIENTS* 1 pkg (375 g)CATELLI SMART SPAGHETTINI * 3 cups (750 mL) cherry or grape tomatoes, halved * 1/4 cup (50 mL) balsamic vinegar * 2 tbsp (30 mL) olive oil * 2 minced garlic cloves * 1 tsp (5 mL) salt and pepper * 1 bag (180 g / 1 L) baby spinach leaves, about 4 cups * 1/2 cup (125 mL) shredded Asiago cheese (approx.) * 1/4 cup (50 mL) chopped fresh basil or parsley * Toasted pine nuts (optional, but tasty!)
COOKING STEPSStep 1
Preheat the oven to 400°F (200°C). Toss the tomatoes with the balsamic vinegar, olive oil, garlic, salt and pepper. Spread the tomatoes on a foil-lined, baking sheet.
Step 2
Roast the tomatoes for 20 to 30 minutes or until shriveled and lightly browned. Scrape the tomatoes and juices into a large bowl. Add the spinach.
Step 3
Meanwhile, prepare the pasta according to package directions.
Step 4
Toss the pasta with the spinach, roasted tomatoes, Asiago and basil. Sprinkle with toasted pine nuts (if using). Serve with additional cheese on the side.
PENNE FOR YOUR THOUGHTS: From these box can come the artful arrangement prepared easily by you, with plant-based protein.Chickpea Penne with Lemon, Garlic & Ginger
INGREDIENTS* 1 box (250g) Catelli Chickpea Penne * 4 tablespoons extra virgin olive oil, divided * 1 clove garlic, minced * 1 tablespoon fresh ginger, cut into small pieces * ½ lemon, zested * 1 lemon, juiced * ½ cup Parmigiano-Reggiano cheese, grated * Salt and freshly ground black pepper to taste
COOKING STEPSStep 1
Bring a large pot of water to a boil; cook pasta according to package directions.
Step 2
Meanwhile, in a skillet sauté garlic, ginger, and lemon zest in half the olive oil for one minute.
Step 3
Add lemon juice and 1 cup pasta cooking water, bring to a simmer.
Step 4
Drain pasta and toss with lemon juice mixture over high heat adding pasta cooking water as needed.
Step 5
Turn off heat and finish with remaining olive oil, a good amount of freshly ground black pepper and cheese.
FRESHLY BAKED: Feel free to add a protein like chicken or steak if serving more hungry runners!! Red Lentil Rotini Creamy Cheese Bake
Note: this takes a little longer and is a little heavier. Is it ensuingly more delicious? My 9-year-old certainly seemed to think so.
INGREDIENTS* 1 box (250g) Catelli Red Lentil Rotini * 2 tablespoons extra virgin olive oil * 1 clove garlic, minced * 1 cup heavy cream * 1 cup canned crushed tomatoes * ½ cup Parmigiano-Reggiano cheese, grated * ½ cup Fontina cheese, shredded * ½ cup Provolone cheese, shredded * Salt and black pepper to taste
COOKING STEPSStep 1
Pre-heat oven to 400°F.
Step 2
Bring a large pot of water to a boil; cook pasta two minutes less than package directions.
Step 3
In a skillet sauté garlic with olive oil for one minute, add tomato and bring to a boil.
Step 4
Stir in cream, season with salt and pepper and bring to boil again.
Step 5
Turn heat off, stir in Parmigiano and dissolve.
Step 6
Drain pasta and mix well with the sauce.
Step 7
Place ½ pasta in a greased 9” x 13” baking tray, half the shredded cheese, layer the rest of pasta and remaining cheese on top.
Step 8
Bake for about 10 minutes until cheese is completely melted and starts to brown a little. Serve immediately.
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I’ve been a runner for more than two decades. Over the years, as a mom who’s had to fit in training for marathons in and around my children’s routine, I’ve discovered some tricks to making it happen. I’ve also discovered that some of my motivation to get it done comes from taking enjoyment from simple moments, and remembering that achievable indulgences won’t derail my training. Whether you’re a mom or know a mom, or have one, these practical gifts ideas will be appreciated by runners, walkers, and fitness lovers looking for a little something to celebrate their practice and entice them to keep moving forward. This Mother’s Day, give the give of encouraging health.
STYLE ON THE RUN Whatever you’re training for, flexibility is important. No one knows this better than moms who often change their schedules on the fly. Designed with flexible movement and an active style in mind, ASICS Nagino Flex Sleeveless Top and Seamless Tight feature quick-drying stretch fabric, at least 50 percent of which is recycled materials. The shirt offers a wide arm hold and a back opening to promote airflow while the tight features a seamless construction for maximum comfort—whether you’re running errands or laps. SKIN SAVER Whether you run, hike, cycle or even swim, nature’s elements can take a toll on our skin. Squirrel’s Nut Butter is an all-natural, anti-chafing salve that repairs and rejuvenates dry, irritated skin. Available in sticks and tubs, products are made with all-natural ingredients (cocoa butter and vitamin E oil) designed to heal blisters, prevent chafing and improve overall skin health to keep you active longer. As an added bonus, the brand’s lineup also includes vegan-friendly products.
NEW BREW REVOLUTION Raising a glass post-race or after a tough training run doesn’t always have to include alcohol. Thanks to Athletic Brewing Co., which you can find at races across the country this summer, including Sunday’s Sporting Life 10K, you can still be healthy, active and enjoy great non-alcoholic beer! Select one of the brand’s variety packs or give the gift of a monthly subscription and enjoy limited-editions, special discounts and more. From hazy pale ales to rich dark stouts, the beer-loving mother-runners in your life will be thirsty—really thirsty—for more. (Note: also catch the Athletic at the end of the month at the Tamarack Ottawa Race Weekend). RUNNERS ASSISTANCE Early morning, at dusk, or in a different city, many of us moms are also solo runners. In the unlikely situation that you trip and fall and, heaven forbid, become unconscious, the JATEBI medical-grade ID tag offer some much-needed emergency information. Sliding easily onto Apple Watch, FitBit and Garmin bands, the stainless-steel tag can be engraved with up to six lines of text to include medical and emergency contact details.GET UP Keep your hair up and stay on track with Flirty Pineapple Athletic Scrunchies. Made with moisture-wicking, cooling fabric, the elastic length wraps at least three times around your ponytail and comes in a glorious range of bright colours to fit your workout. Whether you’re hitting the trails, track or open road, you’ll be well-coordinated from start to finish.CARE PACKAGE Moms are often better at taking care of their family, less so in taking care of themselves. Give mom a little extra time for herself with a custom gift set from Earth Market. Each set features a selection of eco-friendly products, including items that will inspire nearly anyone to make time to relax, rest and recharge after a long training day—or just any day when you might need a little extra self-care. For food-loving runners looking for a treat, Earth Market also offers Build Your Own Trail Mix with everything from apple slices, seeds and nuts to M&Ms and chocolate covered raisins.MOVE YOUR MIND Head to the start line with your favourite running friends and support women’s running and mental health. With 5K and 10K run/walk events in communities across the nation Shoppers Drug Mart Run for Women is the largest event series in Canada dedicated to women’s mental health. And did we mention the incredible swag including the latest health, wellness and beauty products? From now until May 16, use promo code LOVEMOM and save $5 on race registration. Register with your family and friends and make a difference in your life and many others too!Anna Lee Boschetto is a runner, mom and regular contributor to iRun.
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Early morning runs are my normal routine. Watching the sunrise as I lace up my shoes. Trying to make as little noise as possible as I make a quick cup of coffee. Making my way out the door, turning the key in the lock—I cross my fingers that they’re still asleep. Whether you’re running, walking, cycling, or practicing yoga, if you’re also a parent you’ve got a similarly synchronized routine that gets you out the door, with about an hour to yourself, before you have to get back to it all.
At one point, I was running for them. Thinking I was modelling healthy habits, an active lifestyle and a healthy example of how we can all do what we love without compromising our commitments in other areas of our life. All it takes to make it happen is planning, time management, and self-motivation.
All of this is true, but things have changed. Now that my girls are both a little older, my early-morning running is reflected to me through their own healthy habits. Probably one of the most important lessons I’ve learned, in running and in life, is that taking time and care for myself is the key to perseverance. On different occasions, they’ve both expressed a desire for me to treat myself. It makes me stop, and while they know running is for me, they’re quick to remind me there’s much so much more. Running is for me. But, if it makes me my best me, it’s also for everyone else in life.
FAMILY AFFAIR: Boschetto and her girls, enjoying the great outdoors. Through running I’ve built a healthy foundation, one that allows me the freedom to take part in other sports alongside my daughters. Hitting the start line makes me willing to physically challenge myself in other sports, and other endeavours, both personal and professional. Running gives me confidence. Gives me joy. Last winter, alongside my girls, running gave me the confidence needed to help my youngest navigate down a particularly challenging run down the ski hill. Over the past few summers, running has also made me willing to get back to golf. While my daughters took their lessons, I’d practice my swing—a humbling experience requiring a beginner’s mindset and approach.
Running inspires me. So does my girls. I’m inspired to do more simply by watching them grow, without fear. Ready to accept whatever stands before them. Like that best version of me.
LINKING UP: Golf has been an unintended consequence of our author’s pursuit of her next running start line. I’ve often heard parents around me lamenting they wish they had the energy I did. When I explain that running, walking, and generally moving your body—even for a short period of time—is the secret to feeling more energetic, I see the skepticism in their expressions. It’s hard to tell someone who’s never tried. But studies have shown that even a brisk 15-minute jog or walk in your neighbourhood can have a positive impact on your overall health—especially your mental health. Reflecting on these conversations highlights the fact that just about everyone can set a healthy example for our kids. Note to self: You don’t have to be training for a marathon, you can do you, and still have a positive impact.
CALIFORNIA DREAMING: Anna Lee Boschetto, triumphant at the Los Angeles Marathon. Time away from running isn’t a loss. That statement can sometimes be hard on a busy runner, a busy mom. However, not unlike a vacation, taking a break can give everyday runners like me some significant gains. Pause. Rest. Regroup. Refocus.
Right now I’m hoping to pick up my pace again—maybe even qualify for Boston. I’ve been saying this for years, but there’s something about hearing your kids give you advice that just hits differently. As a runner, I believe I’ve got more to give and in taking their sage word to heart, it’s clear as a parent, there’s much more to learn. As much as this sport has strengthened me mentally and physically, as I’m sure I’ll continue to be reminded, it continues teaching me about being a parent and being a mom. Strength and patience are essential. So is joy. So is love.
Happy Mother’s Day to all the great moms who are runners. May we all find the strength to carry forward beyond the next finish line.
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This Sunday is Mother’s Day. This Sunday is also the Sporting Life 10k presented by ASICS and in support of Campfire Circle. The Sporting Life 10k takes you through the heart of Toronto, starting on Yonge Street just north of Davisville Avenue, heads west across Lakeshore Boulevard and finishes at Exhibition Place. The party gets started in Bandshell park just after you finish.
For those of you not from Toronto, there is a reason they call it Canada’s fastest 10k event—you drop about 80m over the first 6k (and if you’ve never done a downhill race before get ready for some sore quads on Monday). The #SL10k is a unique event. It’s competitive, but it’s about community.
ALL THE FEELS: Our author winning the race last year. Even in her triumph, she says the event is still more about community than competition. Toronto is home to many elite and sub-elite runners. On any given Run-Day you’ll see Brittany Moran, Laura Desjardin, Gillian McCabe and many others out pounding the pavement. It also attracts other top level runners in Ontario; a little birdie told me Emily Setlack might be on the start line Sunday. If you ask any of these women why they’re running, while there might be something in there about being fast or competitive, more than that you’ll hear them talk about: community.
It’s a unique feeling to stand on the start line. You can feel the energy of the thousands upon thousands of people who stand behind you. You can feel their excitement. You can feel a bit of their nerves too. More than that you can feel their love and support for this important event that supports an incredible organization. That organization is Campfire Circle.
STREET OF GOLD: An overhead shot of the Sporting Life 10K for Campfire Circle. The team at Campfire Circle is a “community of vibrant and committed professionals whose goal is to enrich the lives of kids and families affected by serious illness.” From Camp Ooch to Camp Trillium and all the incredible programs in between, children affected by serious illness get to experience the joy and laughter of going to camp.
I was fortunate to attend overnight summer camp as a child and I still have fairytale dreams where I wake up on the lake, go for a water ski, and then head out on a sailboat. I can hear and feel the water falling off my paddle as I dip it into the lake and head out to Camp Walden’s Crash site. We can all appreciate the healing powers that being outside of the city and nature provides.
On Sunday, I’m lacing up for that child to get to experience summer camp. I’m lacing up to feel your energy. I’m lacing up to be a part of the community. I’m lacing up for all the moms, especially the ones that face the hardships of a child with a serious illness.
WeRunForCampfireCircle
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Last week I ran the Glass City Marathon in 2:49:22. It was my fifteenth marathon and almost an 8-minute PB from September, 2022. I ran my first marathon in 2015 and have mostly been running two marathons-per-year ever since. I even did three virtual marathons during the COVID years (I’ve done eighteen marathons in total if you count those). I’ve completed all six world major marathons and ran Boston twice! I’ve worked hard over the years to get faster and improve my times, but it’s not a linear journey. I’ve seen some good improvements—followed by challenging races. I spent three years trying to break 3-hours in the marathon, so I know that big PBs don’t come easy. After looking back on this race buildup, I have come up with twenty-six steps that helped me unlock my best marathon yet.
The Training.
26. Easy days, easy: After seeing Molly Seidel’s training runs on Strava, I noticed that her easy pace was close to mine. I’m not running marathons in the 2:20s or winning Olympic bronze medals, so this was eye opening: I was doing my easy runs too quickly. Over the last year I’ve really focused on slowing down my easy days and doing true recovery runs. This has made a huge difference in my race day outcomes.
25. 1-2 workouts per week: I mostly follow the training plan provided by Eric Bang at BlackToe Running. I do one speed workout per week and one tempo run (sometimes integrated into my long run). I’m part of the BlackToe Running Race Team. Running with a group or with friends is super helpful to get through harder runs!
24. Doing races instead of workouts: I love racing so I replaced some workouts with races. It’s a lot more fun to practice speed and also allows the opportunity to practice controlling race day nerves. I did Robbie Burns 8km, Chilly Half, Achilles 5km, ATB and Spring Run-Off before my marathon PB.
23. Staying consistent with training: Life happens, but I always try to keep to my running routines, even when I am busy with other things. Sometimes runs have to be modified or mileage reduced—but consistently getting my runs in is a priority for me.
22. High running volume – I run usually between 100km -130km each week during marathon training, with usually a lower week of mileage every 3-4 weeks. I have been running marathons for about eight years. When I first started, peak week was about 70km and this past training block I peaked at 148km/week. I have built this weekly mileage up slowly over many years to avoid injury and help my body adjust to increased training loads.
WHERE THE BOYS ARE: Lawrence, in a lead pack, often running her marathon with half marathon racers.21. Physio/strength exercises: I had a somewhat minor calf injury over my marathon buildup this spring. I saw a physio (Nate Tsang at Athletes Care) and he was an amazing help! I did the prescribed exercises to help recover and build strength. While I didn’t always want to, it helped me get over the injury before race day and still maintain my training.
20. Recovery: I started doing regular foam-rolling and using other recovery tools like my TheraGun. This really helped me reduce muscle soreness during training.
19. Tapering: I prefer a one week taper where I significantly cut back on my weekly mileage and focus on rest and recovery. I keep the speed of my runs the same, but significantly reduce the total distance.
The Nutrition.
18. Run Fast/Eat Slow: I always have a batch of SuperHero muffins on hand (from Shalene Flanagan’s Rise and Run cookbook of the Run Fast/Eat Slow series). They are great pre-run snacks and super tasty. To make sure I am fueling properly, I also make other recipes from her cookbooks—I love the Marathon Lasagna before a race or a long run. I always try to make sure I am getting enough calories in me, especially when running a lot. I pack lots of snacks to eat during my workday and usually eat a large dinner (made by my wonderful fiancé Ryan).
17. Limit alcohol: I don’t cut out alcohol completely, but I am mindful of my consumption. I will enjoy a few drinks after a big weekend workout/run or race, but generally don’t drink alcohol during the week or the night before a long run/workout. I usually cut alcohol out completely 1-2 weeks before the race. I also did dry January this year which further reduced my intake during training.
The Race Prep.
16. Pick a good course: I did my research this year to find a race that didn’t have a lot of travel required as I wanted to race closer to home. I needed a break from travelling around the world for a race. I found the Glass City Marathon in Toledo, which was driving distance from Toronto, offered a “fast and flat” course and registration was cost effective. Finishing the race in a football stadium further sold me!
15. Find some friends to run the same race as you: After selecting the Glass City Marathon, I convinced a few of my friends/teammates to also run it. One of my friends then convinced others to run (including Rachel Hannah, who won the race and set a course record!) Running races are much more fun when you know others participating!
PB&J: Personal Best, and Joy: Lawrence, enjoying her breakout race, happy as a clam. 14. Recruit a cheer squad: Luckily, I have a very supportive fiancé who agreed to travel to Toledo for his vacation to watch the race. It’s nice having a supportive audience. He even drove to a few locations on course to cheer and take photos!
The Race Weekend.
13. Make a playlist: I prefer running with music and I always curate a new playlist to keep me pumped up during the race. See below. This is one of my pre-race rituals.
12. Carb load: I start drinking Gatorade or another electrolyte beverage 2-3 days before the race. I slowly up my fluids over those days and also ensure I am getting in lots of carbs. I often eat sweet-potato based foods or other simple carbs like bagels, pastas or thin crust pizza. I also reduce my intake of fruits and vegetables in these 2-3 days to try to prevent any digestion problems.
11. Race layout: I always check to ensure I have all my gear ready to go the day before including singlet, shorts, shoes, sunglasses, socks, arm sleeves, hat—etc. I lay everything out and take a photo for good luck. I also check the weather (for likely the 100th time at that point) to make sure I have everything I need if there have been any forecast changes.
PREP WORK: Lawrence always lays out her race gear the night before, and takes a picture for good luck. 10. Race plan: I always review my training and think about what pace is reasonable based on how training/workouts went in the lead-up to the race. I often pick a more specific pace I want to run, however, this race I set a broader 10 second range to try to be within at each kilometre marker (3:55 – 4:05/per kilometre).
The Race Day.
9. Eat a familiar breakfast: The morning of the race I ate a toasted bagel with peanut butter and had a Maurten 320 Caffeine drink mix. I even bought a toaster at the local Target because my hotel room didn’t have one. I know I can easily digest these items and I regularly had these foods during my training runs/races.
8. Wear super shoes: I switched from running in regular trainers to super shoes in 2018 and I will never go back. Right now, I am loving the Nike Alpha Fly 1 and they are my go-to race shoe.
7. Get to the start line early: I don’t like feeling rushed so I make sure I have plenty of time to get to the start area and use the port-o-pottys.
The Race.
6. Use gels: I carry my nutrition in my short pockets in easy to reach places. I use Maurten 100 gels (caffeinated and non-caffeinated) and I try to take one every 8-10km.
5. Find other runners to work with: At the Glass City Marathon, I was lucky to have some half marathon runners to pace off in the first 15-16km of the course as we followed the same route to that point. I was then able to get into a pace group with other marathon runners at about the 17km-18km mark of the course. Runners in my group took turns leading and pacing which was super helpful when there was a bit of wind and as the race progressed. It was really fun to work with a group and it made the time go by quicker.
4. Mentally prepare for it to get hard: No matter how many races I run, I always think that maybe this time it will be easier. It never really is. Even in this race, I was feeling better than usual at 35km, but I still had to push myself and keep a positive self-dialogue going to manage the discomfort and keep my pace. I repeated my name to myself and took on the role of internal cheerleader (something I learned from Deena Kastor’s book). I also focused on holding the pace for 1km at a time in the last 7km. This worked as I ended up running a small negative split which I have never done before.
3. Engage with the crowd: I smiled and waved at the crowds whenever I could. Sometimes I will even go in for a high five if I can. It definitely helps to boost energy, even if only for a brief time.
2. Smile for the cameras: A friend/teammate (the great Mo Buckley) taught me this and I try to smile whenever I notice a photographer on course.
LEADERS OF THE PACK: Lawrence with esteemed racer Rachel Hannah, victor of the Glass City race. 1. Celebrate your accomplishments: Regardless of running a personal best, a personal worst, or somewhere in between, I always celebrate the race. I work hard in training and any day I finish a marathon is a good day, regardless of the outcome. After running 15 marathons, I had one of the best races of my life at the Glass City Marathon, so I made sure to celebrate it!
Sounds Good to Me: Here are 10 of my current favourite marathon playlist songs:
- Sandstorm – Darude
- Bloody valentine – Machine Gun Kelly
- The best – Tina Turner
- Lil Bit – Nelly
- I feel good – Pitbull
- Running up that hill – Kate Bush
- Long time running – Tragically Hip
- Till I collapse – Eminem
- Get outta your mind – Lil Jon and Trick Daddy
- Naatu Naatu – from the movie RRR
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We recently wrote about the Catelli Smart line of pastas—penne, vermicelli, and fettuccine. The Smart line, with twice as much fibre as their regular white pasta lines, is increasingly popular and being consumed by families on the go that prioritize nutrition, and keep an eye on their family’s bottom line. We sent some samples out across Canada to mothers with young families. A voice we were eager to hear was Malindi Elmore’s, two-time Olympian and Canada’s second-fastest marathon finisher.
Currently training to qualify for the 2024 Olympics, Elmore said that pasta night is always a hit with her family, and both she and her children loved the Catelli Smart Fettuccine.
“No one noticed the extra fibre, and we often eat whole wheat pasta,” said Elmore, who finished ninth the last time she raced in the Olympics on the world stage. Elmore, hailing from Kelowna, British Columbia, said the pasta cooked and tasted as expected, much to her delight. “I would tell people to eat it because we do and we love it,” she said with a laugh, adding: “We just ate it with a homemade Bolognese sauce, and it was great.”
EAT YOUR HEART OUT: Elmore in Toronto after breaking the Canadian marathon record and qualifying for the Olympic Games. “Eat Catelli Smart pasta because we do,” she said. “It’s great.” Elmore perhaps pays more attention to her diet than the rest of us—she has more at stake, even if choosing to live a normal life is a cornerstone to her success—but all mothers care about serving their families healthy and affordable dinners and lunches.
Another running mom famously in the public eye is Jessica Shaw, pictured up top, a Toronto-based athlete sponsored by Brooks running, a middle-distance runner, and the coach of her elementary school’s cross-country team. Shaw tried the penne pasta and made a terrific recipe for Vegan pasta pizza, adding that the extra fibre didn’t compromise taste.
“I didn’t find it cooked or tasted different, which was amazing!” she said. “Such a great added bonus and taste wasn’t compromised!”
PENNE FOR YOUR THOUGHTS: Jessica Shaw with Jennifer Northcott, posing with their creations, later devoured by their kids. This is the Jessica Shaw Vegan Pasta Penne Recipe:
- Cook your Catelli penne Smart Pasta following the box’s instructions
- Prep your pizza toppings: broccoli, olives, mushrooms, etc.
- Mix your cheese sauce with your pasta in a pan.
- Spread pizza sauce on top of your pasta and add pizza toppings.
- Sprinkle with Vegan cheese.
To make the cheese sauce, Shaw says:
- Add 1 can of white kidney beans.
- Mix with 1 cup of plant milk.
- Add 2/3 of a cup of nutritional yeast.
- And 2/3 of a teaspoon of salt.
- Add a tablespoon of olive, and a pinch of garlic powder.
- Blend
Shaw said she would happily recommend the Catelli Smart products to other mothers who are active and lead busy lives. Curious to see if the trend would hold, we sent some Catelli Smart spaghetti to Stephanie McGregor in Vancouver, a physiotherapist who runs Myodetox, and whose tagline is: “Future-proof your body.”
We were curious to hear what a BC-based health expert might make of the product.
“Tastes the same as regular spaghetti!” she said. “You would never know there’s extra fibre in it—it cooked the same, tastes the same, and, most importantly, my son gobbled it up.”
The final athlete we wanted to hear from is Sarah Strehler, a runner in Toronto who’s active with BlackToe Running, a new mother and a recent first-time marathon finisher. Strehler says she’s looking for any edge in the kitchen she can find.
“We eat very healthily in our house, so finding quality foods is important,” she said. “Fibre is something I sometimes lack when running because the leafy greens upset my stomach. This was a good way to get some fibre without hurting my tummy on runs the next day.”
Would you recommend the Catelli Smart pasta? “Absolutely I would for sure recommend it,” she said. “I would tell people it literally looks, cooks, and tastes like normal, delicious pasta—with some important benefits! Fibre is way more challenging to get enough of than people realize, so fortified foods that look, taste, and cook the same is important. Especially when so many other high-fibre foods are known for getting “mushy.”
DINNER IS SERVED: A before and after picture of Strehler’s famous Catelli Smart meatballs and spaghetti. Strehler made Carbonara with Fettuccine and added chicken, bacon, asparagus and mushrooms. She added that she thinks the Catelli Smart pasta would work well as a cold summertime pasta and was excited about using the product to make her famous meatballs and spaghetti.
“My husband and I both run and the whole household is active,” she said. “I think the Catelli Smart products are delicious and nutritious. I’ll definitely be serving them up to our family again.”
For more on Catelli Smart pasta, please click here.
Photograph of Malindi Elmore by Todd Fraser/Canada Running Series.
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Midday running makes sense for so many reasons. It’s an easy way to fit your training in, without having to get up at the break of dawn. It’s no secret that running (and cardio activity) boosts the production of endorphins which gives us that post-run, feel-good vibe we can all benefit from in our work day. No matter the duration, studies have also shown that taking a fitness break (or two) throughout the workday helps combat the low-energy feeling which can up our sugar or caffeine cravings.
So, if you’re going to head out on more midday runs, you’ll need make sure you’re fueling the right way. We caught up with Charmaine Broughton cookbook author, Delicious & Doable: Recipes For Real and Everyday Life (2022), and avid runner, to find out her favourite tips for quick and easy meal planning and preparation. Plus, she shares three recipes that are perfect for midday or anytime you need an easy meal in minutes!
Stock up today for tomorrow, or next week
A well-stocked pantry is a must! Canned beans, lentils, pasta, rice, quinoa, canned tuna, clams, salmon, and nut butters are all economical pantry staples that are ideal for quick meal prep. As I have told my now adult children who live on their own: “You’re better to have it and need it, then need it and not have it.”
Make plans ahead of time
Prep your midday meals a day or two in advance. Nothing worse than scrambling in the morning trying to whip up lunch for you and your gang (believe me, I’ve been there!!). In most cases, this is when you’ll head out the door with no lunch in hand and end up heading for the vending machine/fast food come lunch. As most of us have learned the hard way, that’s no way to fuel for a post-work training run.
Budget wisely
You don’t have to break the bank, or prep fancy and time-consuming lunches to fuel your body well. Chances are if you’re begrudging time-consuming and expensive meal prep, your intention won’t last long. Each of these recipes are nutritious, delicious, economical, simple to prepare (even for those who are not overly savvy in the kitchen) and will fuel you well for your spring and summer training.
Recipes by Charmaine Broughton
Spring Fling Quinoa Bowl
Quick, healthy and completely customizable, this quinoa bowl is a delicious vegetarian option. With crunchy flavours and a tangy Asian-inspired dressing, this one-bowl delight offers a tasty protein boost. Plus, leftovers are delicious the next day!
Recipe and photo courtesy of the Peanut Bureau of Canada.
INGREDIENTS
- ½ cup quinoa
- 1 cup water
- ¼ tsp salt
- 2 tbsp peanut butter
- 3 tbsp sweet Thai chili sauce
- 2 tbsp lime juice
- 1 tbsp soy sauce
- 1tbsp ginger, finely grated
- 2 tsp sesame oil
- 4 mini Shanghai bok choy
- 6 asparagus, thin
- 1 tbsp peanut or vegetable oil
- 1/3 cup frozen shelled edamame, thawed
- ½ cup carrots, coarsely grated
- 1 large radish, coarsely grated
- ¼ cup sprouts
- 2 tbsp peanuts, chopped
DIRECTIONS
ONE: In a strainer, rinse quinoa under running water. Drain well. Place in a medium saucepan with water and salt. Bring to a boil, then cover and simmer about 15 minutes until water is absorbed. Remove from heat then fluff with a fork.
TWO: Meanwhile, in a medium bowl, stir peanut butter with chili sauce, lime juice, soy sauce, ginger and sesame oil. Trim ends from bok choy, then slice each lengthwise into 4 pieces. Snap tough ends from asparagus, then slice asparagus diagonally into 2-inch pieces.
THREE: Heat peanut or vegetable oil in a large non-stick frying pan over medium-high heat. Add bok choy, asparagus and edamame. Stir-fry for about 3 minutes or just until tender, adding a couple of tablespoons water if vegetables begin to stick. Add about ⅔ of the peanut butter sauce and stir-fry for about 1 minute, or until hot.
FOUR: Divide quinoa into 2 or 3 bowls. Top with bok choy mixture, then sprinkle with carrots, radishes and sprouts. Drizzle with remaining peanut sauce and sprinkle with peanuts.
Makes six to eight servings.
Char’s Tex-Mex Rice Salad
This plant-based recipe can be made two days in advance which is ideal for pack-and-go lunches. Remember to toss well before serving.
CHEF TIP: Try using leftover chopped grilled chicken (or steak), or a drained can of tuna for added protein.
INGREDIENTS
- ½ cup basmati rice
- 1 can black beans, drained and rinsed
- 2 ripe avocados, diced
- 2 cups halved grape tomatoes
- ½ cup frozen corn, thawed
- ½ cup each: chopped fresh cilantro and chopped green onions
- ¼ cup chopped fresh mint
- Finely grated zest and juice of 2 limes
- 2 cloves garlic, minced
- 1 tsp each of ground cumin, ground coriander and chili powder
- 1/2 tsp salt
- ¼ tsp chili flakes
DIRECTIONS
ONE: Cook rice according to package directions.
TWO: Cool and toss rice with remaining ingredients.
THREE: Cover and refrigerate for up to 2 days. Toss well before serving.
Makes about 6 cups (1.5 L)
Char’s 20-minute Seafood Chowder
In less than 30 minutes you can create this chowder which can be made a day or two in advance. Think of it as the perfect make-ahead protein-packed post-run dinner.
CHEF TIP: Try adding in ½ cup cooked wild rice or cooked quinoa before serving.
INGREDIENTS
- 2 ½ cups fish or chicken stock, divided
- 3 tbsp cornstarch
- 1 tbsp butter
- 1 onion, diced
- 1 small carrot, chopped
- ½ tsp each of dried thyme leaves and salt
- ¼ tsp ground nutmeg
- Pinch cayenne pepper
- 1 jar clam juice
- 1 can whole baby clams, drained
- 1 lb. boneless skinless salmon, chopped in about 1.5-inch pieces
- 1 can water chestnuts, drained and roughly chopped (about 1 cup (250 mL)
- ¼ cup 35% whipping cream optional
- Finely grated zest of 1 lemon
- 2 cloves garlic, minced
- ¼ cup chopped fresh dill
- Garnish: smoked salmon, capers and additional chopped fresh dill
DIRECTIONS
ONE: Whisk 1 cup stock with cornstarch and set aside. Heat butter in a Dutch oven (or large heavy pot) over medium heat; add onion and carrot and cook until soft, about 3 to 5 minutes.
TWO: Stir in thyme, salt, nutmeg, and cayenne.
THREE: Add remaining 1 ½ cups of stock and clam juice. Bring to a boil.
FOUR: Add reserved stock and cornstarch mixture (you will likely have to re-stir it as the cornstarch may clump at bottom), salmon, clams, and water chestnuts.
FIVE: Cook for about 2 to 3 minutes until salmon is cooked through.
SIX: Stir in cream (if using), lemon zest, garlic, and dill. Cook for an additional minute.
SEVEN: Remove from heat and serve. Garnish each portion with a piece of smoked salmon, a few capers and chopped fresh dill.
Makes about 6 cups
Charmaine Broughton is a cookbook author Delicious & Doable: Recipes For Real and Everyday Life (2022), host of In Char’s Kitchen, In Char’s Kitchen Fitness Edition, cooking instructor, avid runner and eater! Click here for more recipes.
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Sharing your goals makes it real. It’s a way of having others hold you accountable. Goals change, and that’s alright too. In fact, knowing how and when to dial it back, can be a good thing for athletes at every level. That said, it isn’t an easy decision for anyone—least of all elite athletes.
For Canadian Olympian Natalia (Hawthorn) Allen, pictured above, it took time and planning to make the decision to step back and take a break from competitive running. While Allen was comfortable with her decision, sharing it with the rest of the world wasn’t so easy. “I think it’s something that a lot of people go through regardless of the level,” says Allen. “It shifts your identity and, in elite sport, it can seem very black and white to make the decision to retire.”
So how did Allen go from making her Olympic debut in the 1,500 m at the 2021 Tokyo Olympic Games to making the decision to step away from the track and competitive racing?
It didn’t happen it didn’t happen overnight.
Allen says her decision was made in 2019, long before recently sharing the news of retirement on her social media channels earlier this month. At the time, having completed her kinesiology degree at the University of British Columbia, Allen made the decision to focus full-time on training for the 2020 Tokyo Olympic Games. “I wanted to be at the Olympics, but then Covid-19 hit and it didn’t happen until 2021,” says Allen. At the same, Allen found herself wanting to see where she could get with good health and consistent training, while, in the back of her mind, she knew she had a defined time frame for achieving her goal. “I knew the time I wanted to commit,” she explains, “I want to make sure my heart is in it for the right reasons.”
GIVING HER ALL: Allen at the World Athletics Cross Country Championships in Bathurst, Australia.With the idea of retirement on her mind, Allen says she had conversations with other Canadian athletes, to hear their experiences with retirement, including two-time Olympian Malindi Elmore. For her part, Elmore is a shining example of an athlete who shifted perspectives and distances (going from the 1,500m in Athens to crossing the line for a ninth-place finish in the marathon at the 2021 Tokyo Olympic Games). “Malindi told me this summer: never say never. It’s never too late to come back.”
Last fall, just this after competing at the World Athletic Championships in Eugene, Oregon, Allen experienced a shift in her mindset: “After Worlds,” she says, “I went out on the trails at the Whistler 50K relay, and it made me think maybe I could jump into some races for fun, so I went back to cross country.”
Allen speaks casually about reframing her relationship with running, which seems to have contributed to her ability to easily make the switch on and off the track. All runners should heed her advice: just because you run 5Ks, doesn’t mean you can’t tame the marathon. Look at Allen: earlier this year, she competed for Team Canada at the World Cross-Country Championships.
“It’s not black and white, it’s shifting,” she explains. “I have always loved to run, and I’ve loved being an athlete, I want to keep the personal enjoyment side, and challenge myself in new ways.” While she doesn’t have any current, specific goals, this summer she’s planning on having more mountain biking and kite boarding in her life. “Running is still a big part of my life, I love seeing my team and I will run a few days a week,” she says.
For anyone considering making the decision to change distances, or even levels of intensity, Allen’s example is one of a measured approach. “Evaluate the pros and cons, even after you decide to step away, identify the aspects you want to carry on afterwards.” As for any plans to return to competition, she says it’s a decision you can make at any time. “I’ll jump into the occasional race, and I would like to give back to the community in ways that I can,” she says. For now it seems like Allen is comfortable with her decision, honouring her time and refocusing on the new opportunities that are most certainly ahead.
If an Olympian can tweak her approach, and prioritize enjoyment, we can, too.
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Running this year’s Boston marathon was very grueling for me. Nothing went right and I finished more than 30 minutes slower than my goal time. As far as marathons go, this one was painful.
Post-marathon, after showering and changing (and maybe a little bit of moping), my partner Kate and I were leaving the hotel for dinner and realized that all of the other athletes in the lobby were wearing their finisher’s medals. I had forgotten that this is a thing. I quickly ran back up to our room to get my medal and put it around my neck.
We went back to the marathon course to cheer on the back-of-packers as they turned onto Boylston. If you haven’t done this before, I highly recommend it. It’s one of my favourite parts about marathons. These runners respond to every clap and every cheer, often pumping their fists in thanks.
After what we thought were the last of the runners, we went out for Mexican dinner. The server saw that I was wearing the finisher’s medal and gave us complimentary churros, which were delicious.
As we walked home from dinner, the streets were being cleared of barricades and stands. The scaffolding around the finish line was being torn down. Officially speaking, the race was over. And then we noticed one lone runner powering down Boylston to the finish. Her shirt read “Tayla. This is my first marathon.” Her race was not over.
Nearly eight hours after she had started in Hopkinton, Tayla put one foot in front of the other, driving towards the finish line. Her family cheered for her and we joined in, running along beside her. We were buoyed and inspired by her perseverance. She crossed the finish line, her arms raised in celebration. Her 26.2 mile journey was complete.
At about the same time, the thought crossed my mind that the organizers may not have any medals left. (I did not know at the time that the BAA typically gives every finisher a medal, regardless of their time.) I just had this feeling, seeing everything already being packed up, that she may not get a medal. And my subsequent thought was this: Tayla 100% deserves a medal. I decided that I would give her mine.
Kate and I walked past the finish where Tayla was hugging her family. We approached her and congratulated her (which would have been impossible earlier in the day, because spectators are strictly separated from runners by fencing and police).
Tayla was beaming. Her joy and pride were infectious and it was impossible not to smile in her presence.
Savage adds, “…while the bib, the flowers and the champagne are all a great way to commemorate the day, nothing is quite as special as this medal and the random act of kindness“.“Congratulations,” I said. “You are amazing.” Tayla confirmed there were no more medals. “This one is yours,” I said, and I took the medal from around my neck and put it around hers. Tayla initially protested, but I had already decided and firmly replied: “This is your first marathon. You have run for nearly eight hours. You deserve this. This medal is yours.”
We shared a big hug and it was not lost on me that this was the best I had ever felt at any marathon. Tayla wore the medal with pride. Kate and I practically floated back to the hotel.
Kate subsequently posted the story on social media, and to my surprise, it was widely shared. Tayla was even on the news the following night!
For Kate, “…this was my first marathon as a spectator and it was thrilling. Kev brought me back to cheer for those who were still running hours after he had finished because he said it’s one of his favourite things to do because it’s so inspiring.”
Since then Tayla and I have received an outpouring of love. It has been such a heartwarming week. And after my own grueling marathon, this whole experience is exactly what my heart needed.
My hope is that people will be inspired to make a point of staying late or coming back to cheer for those athletes finishing later in the race; runners who have worked just as hard as the athletes at the front of the race, and for longer.
Thank you Boston! Thank you marathoners! And congratulations to every single finisher!
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I am not sure the Boston Marathon has ever been so highly anticipated.
Eliud Kipchoge made his first appearance on New England roads. Hellen Obiri, pictured, looked to bounce back from her somewhat disappointing debut in New York last fall. Defending champions Evan Chebet and Benson Kipruto looked too upset the GOAT. And the American women looked to challenge for the women’s crown. These were by far the deepest fields in Boston Marathon history.
For those who don’t know: the Boston Marathon begins in Hopkinton, MA, about 42.2km outside of downtown Boston. Starting mostly downhill, it weaves through the relaxed New England suburbs. When reaching the Town of Newton, things typically get more difficult, as runners are faced with four hills, each more daunting than the last. The final hill, named Heartbreak Hill, tops out at about 32K into the race, leaving competitors 10K to go to Boylston Street.
Although those 10K are downhill, it feels like a long way to go.
Men’s Race
Eliud Kipchoge, the greatest marathoner of all-time, got a real Boston Marathon welcome this Patriot’s Day. Not only was it cool, but it also was damp and rainy. If one thinks back to the last time Kipchoge raced in the rain—the London Marathon in 2020—they’d remember that that was the last time he lost a race as he had a bit of an ear infection.
Kipchoge looked great…until he didn’t. Opening his first 5K in an “easy” 14:12, Kipchoge stretched the field. Although some athletes surged, Kipchoge looked to be in control, with the others keying off of him. As the race drew on he started to look slightly annoyed, mostly because his heels kept getting clipped and no one would share the work into the headwind. Part way through the Newton Hills, Kipchoge had whittled the group down to six or seven others, but was slightly knocked off stride by 2022 Tartan Ottawa Marathon winner Andualem Belay, causing him to miss his bottle.
Almost instantly, Kipchoge was dropped by a surge from Gabriel Geay. At some point, Kipchoge even stopped on the side of the course. However, too proud to drop out, he battled on to a sixth place finish. Meanwhile, Evans Chebet (last year’s winner), Benson Kipruto (also a previous winner and a former winner of the TSC Toronto Waterfront Marathon), and Geay surged ahead. With about one mile to go, as the Citgo signed appeared from the fog, Chebet launched the race winning move, and Geay had to out sprint Chebet for second place.
Women’s Race
Unlike the men’s race, the women’s race was wide open, but it also went more to script.
Because of the hills in Boston, usually races go out slower—and the women went out slow. They went through their first mile in 6:06 (3:48/km pace) and through 5K in 17:48. Soon, the big guns came out and a surge by Amane Beriso, who spotted the fastest personal best entering the race. Predictably, this shrunk the pack from thirty athletes to eight, including American Emma Bates.
By half way, the lead group went from being on 2:35 pace to 2:22 pace. Although the lead group did swell, Emma Bates was the one putting on the pressure, including leading the pack through most of the Newton Hills. Behind, there looked to be some animosity and clipping of heels. What opened up the race was Ethiopian Ababel Yeshaneh clipping Hellen Obiri, leading to her falling on the pavement with about six kileomtres to go. From here, more pressure was applied and, at one mile to go, Hellen Obiri used her great 5K and 10K prowess to kick away from her competitors, winning in a time of 2:21:37.
Ethiopia’s Amane Beriso and Isreal’s Lonah Salpeter rounded out the podium.
Here are my five take aways:
- Kipchoge is still the GOAT
Although he may not like the rain, Eliud Kipchoge is not done. He will be back. (Likely in New York in the fall). We will likely never, ever, ever, ever see another marathoner like him. In eighteen marathons, he has won fifteen—including two Olympic gold medals—and is the only human to ever break two hours. He may be down, but we would be foolish to count him out.
- Emma Bates
What a run by Emma Bates. For a while, I was thinking she had a shot to win the race. Ultimately, the tumble with 5K to go by her competitor likely jolted some extra pace and panache into the group, otherwise it may have been closer at the line. She is certainly one to watch for the US Olympic trials, which will happen next February in Orlando. Bates came into the race saying she was in 2:18 shape on a fast course—and she showed it.
- Hellen Obiri—GOAT?
She is certainly one of the greatest distance runners of all-time, but will the Boston Marathon title cement her legacy as THE greatest? I suppose only time will tell. This was only her second marathon after a poor showing in New York in the fall. From what I heard, she wanted to run a fast course; her coach wanted her to run Boston. Being a great cross country runner, Obiri was ideal for Boston and showed it. She will probably run a fast marathon in the fall—then set up as a favourite in Paris for the Olympics.
- Wheelchair races are great
We had two spectacular results in the wheelchair races. In the men’s, Marcel Hug, the silver bullet, won yet another Boston title, breaking his own course record and pocketing a nice $50,000 for doing so. On the women’s side, Susannah Scaroni took home her first ever title and even needed to stop at the side of the road to fix a mechanical problem with her chair.
- Boston vibes are (mostly) immaculate
I told Guelph’s coach, Terry Radchenko earlier in the week that the Boston Marathon weekend is the mecca of running. Just walking through the city during the weekend is enough to give one chills. Not only does the marathon feature, but so do the BAA 5K and the BAA Mile (P.S. we had some great Canadian results there this year), but the weekend just represents the coming together of the running world. If you have never been, I recommend making the trip, even if you’re not racing the marathon.
However, all was not good and this needs to be said: Although I said the Boston Marathon had immaculate vibes, a video circled after the race of police specifically barring a section of black fans from enjoying the event and cheering their friends, family and others.
Running is for everyone. Running should be a truly democratic experience. The Boston Police appeared to have systematically denied this group of black spectators from enjoying this experience—actions which must be addressed by the police department and the BAA to ensure nothing like this ever happens again. Unfortunately, discriminatory events like these happen far too often. Boston is the mecca of running. But it’s still part of the world.
A world that desperately, quickly, needs to change.
Stephen Andersen is a World Athletics authorized athlete representative, representing Canada’s best track and field athletes. He is also a law student and cross country athlete at the University of New Brunswick. Stephen is from Burlington, ON. You can find him on Instagram @andersen_runs or Twitter @AndersenRuns.
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Did you win?
It’s the first question my daughters ask me after every race. They both know the answer. I’ve never won a race and I’m not racing to win—at least not in the traditional sense.
I’ve been running road races their entire lives. My first marathon was nine months after my eldest was born and that was 14 years ago. Having a mom who gets up to train in the predawn hours is their normal. When they were much younger they had no real concept.
All they knew was that their mom was a runner.
Looking at them, I can’t help but think of my younger self. If she only knew how much she’d be pounding the pavement through her 30s, 40s and now—on the verge of 50—she’d be laughing in disbelief.
Lately, I’ve had my share of disbelief. Life continues to take unexpected turns, as it does. I’m finding myself forced onto new paths, navigating unmarked trails, trying to find my footing while keeping myself upright. Frankly, I’m dog tired. I’m also tired of being tired.
Running is my constant in all the chaos.
When all is going amuck—nearly three years deep—this sport gives me strength, calms my mind and all around keeps me moving forward.
So what’s the deal?
Lately, I haven’t felt like running. When I do, my feet and legs feel heavy. In my mind, there’s no rational reason for this weighty sensation I’ve been desperately—albeit unsuccessfully—trying to shake off.
Is this normal? For me, it feels like a lame excuse and not a real reason to stop.
Right or wrong, instinctively (I’m a runner): I keep going.
ALL THE RIGHT MOVES: Anna Lee Boschetto, on the run, but for how long?Even when all signs say I should probably pull back, I push forward. Often harder than I should.
It’s exactly what landed me with an embarrassing list of unresolved injuries, including a torn hamstring, and heel pain that comes and goes depending on the level of stress and strain it’s under. Needless to say, it takes me a while to learn from the past. And so lately, rather than pushing forward, I’ve tried to ease off a little and give myself a moment to breathe.
As someone who uses running as an energy source, and has for decades, taking the easy route hasn’t been easy. But even I can’t deny it has been the right thing to do.
As I head deeper into spring training, I’m gradually finding my way. Add in the longer days, more rest days, and sunshine warming the pavement, and I may even be shaking my funk. Or at least that’s my hope. For now, I’ll keep going out there, in search of that burst of energy—even if it’s not quite what I expect to find. Is this a sign of what’s to come? Am I well past my peak?
That’s the thing with this sport we all love: you have to learn to accept what we get, learn to adjust, and keep finding new avenues of joy. Running, as in life, despite all planning can take unexpected turns. Look at Kipchoge. Look at Natasha Wodak. Eventually, change comes for us all. However, if you’re kind to yourself, when you take a moment and put it all in perspective—you’re likely exactly where you need to be.
It’s OK to not feel like running. OK to be hurt. OK to be tired.
Right now, running isn’t what I’d like it to be, and I’m not where I want to be, and this is alright—for now.
It wasn’t always this way, and it’s not always going to be either. Running is shifting, alive, and it just may surprise you how well you’ll navigate its twists and turns, even if (you think) you’re not up for the challenge. Take a pause. Breathe.
As my daughters head into their teenaged years, I’d like to think that seeing their mom consistently getting out the door continues to encouraged them in their own athletic pursuits. Put the screens down. On days when I might not be so inclined, reminding myself of all the reasons to keep pushing forward, and that every day with a run—no matter how good or bad it feels—will always be my normal.
I’m not going to stop. I trust myself and the process. I consider it a privilege to run.
Anna Lee Boschetto is a regular iRun contributor, runner covering fitness, travel, food and nutrition.**
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Morning runners know sunrise runs are a beautiful thing. With the longer days and spring training in full swing your long runs may be starting a little earlier. While breakfast may not sound appealing before you run out the door, you’ll need to find a way to give your body the fuel it needs to keep you, especially on days when you need to go the distance. “Breakfast is an essential meal for athletes to obtain the nutrients they need,” says Cara Kasdorf RD, MAN, co-owner of Blueprint Nutrition in Waterloo, Ont. “Along with providing another fueling opportunity, breakfast can also help regulate stress hormones in the morning, provide the body with carbohydrates for workouts, and help with muscle recovery.”
As a runner who has trained for several marathons, Kasdorf understands first-hand the impact of an athlete’s nutrition, especially as their training increases. “If you are doing a morning workout, I would suggest still trying to have something for breakfast beforehand,” she says. For runners who can’t tolerate eating before a long run, Kasdorf recommends splitting up breakfast into pre-run and post-run meals.
Another thing for runners to remember is timing. Depending when you’re eating (pre or post run) there are foods that make better choices to achieve the maximum nutritional benefits. For instance, to help keep you fueled on your run, Kasdorf recommends prioritizing carbohydrates such as grains and fruit such as toast and peanut butter or yogurt with berries.
After your run, a good carbohydrate and protein combination to help promote recovery, so this is the time to mix oatmeal with Greek yogurt, eggs and whole grain toast or try the High Protein Cottage Cheese Pancakes recipe below.
By taking a simplified approach and focusing on the right combination of carbohydrates and protein at the right time, a morning meal is possible for every runner. “Try starting with something small like a small glass of juice or a sports drink to get your body used to it, and then work on increasing from there.” To help fuel your morning meal prep inspiration, here are a selection of recipes guarranteed to help you make the most of your training and get you starting your day strong.
RECIPES BY: Rosanne Robinson, RD
High Protein Cottage Cheese Pancakes (featured above)
Makes: 11-12 pancakes
INGREDIENTS:
- 3 eggs
- 1 cup cottage cheese
- 1 tsp vanilla
- 1 Tbsp maple syrup
- ¾ cup whole wheat flour
- 2 tsp baking powder
- ¼ cup ground flax
- ¼ cup unsweetened almond milk (can be dairy milk or other milk alternative)
DIRECTIONS:
ONE: Place eggs and cottage cheese in food processor or blender and puree for 15 seconds.
TWO: Add the rest of the ingredients and pulse until just combined.
THREE: Heat frying pan or skillet on low/medium heat. Add 1 tsp of butter if your pan isn’t a non-stick pan. Measure 1/4 cup of batter per pancake.
FOUR: The pancakes should appear to be a golden brown on each side when they are done.
FIVE: Serve with desired toppings (my favourite is plain Greek yogurt with a teaspoon of maple syrup) and a side of berries and tea of course!
Berry-licious Overnight Oats
Makes 2 large or 3 small servings
INGREDIENTS:* 1 ripe banana, mashed * 1 cup rolled oats (regular or gluten-free if needed) * 1 Tbsp chia seeds * 1 cup of frozen berries (I used raspberries) * 1 cup of unsweetened almond milk (or milk or your choice) * 3/4 cup plain Greek yogurt (I prefer 2%) * 1 Tbsp maple syrup (or sweetener of your choice)
DIRECTIONS:ONE: In a small to medium-sized bowl, mash the banana with a fork.
TWO: Add the rest of the ingredients to the bowl and stir.
THREE: Divide evenly into two wide mouth glass jars and set in the fridge overnight.
FOUR: Simply grab and go in the morning OR add toppings of your choice prior to serving (see note below).
NOTES: If desired, you can top with fresh fruit, slivered almonds, dried flaked coconut, a drizzle of almond butter or even some mini chocolate chips.
Many recipes use fresh fruit, and while that is tasty when fruit is in season, I typically use frozen berries for my overnight oats. Frozen berries are very high in nutrients and cost less than fresh fruit. I used frozen raspberries in this batch but you can use any fruit or combinations of fruit that you like.
Pumpkin Oat Greek Yogurt MuffinsMakes: 12 muffins
INGREDIENTS:* 1 cup plain Greek yogurt * 1 cup canned pumpkin puree (not pumpkin pie filling) * 2 eggs * 2 cups rolled oats (regular or gluten-free) * 1/2 cup cane sugar or sweetener of your choice * 1 1/2 tsp baking powder * 1/2 tsp baking soda * 1 tsp cinnamon * 1 tsp pure vanilla extract * 1/2 cup chocolate chips or raisins
DIRECTIONS:ONE: Preheat oven to 375 F. Prepare muffin tin by lining with liners (you may want to lightly spray inside of liners to prevent batter from sticking) or coating the cavities with cooking spray.
TWO: Add all ingredients (except the raisins or chocolate chips) to a food processor or blender and process on high until oats are broken down and batter is smooth (about 2 min).
THREE: Stir in raisins or chocolate chips by hand.
FOUR: Pour batter into prepared muffin tin. Sprinkle chocolate chips, raisins, pumpkin seeds or oats on top of each muffin, if you want to get fancy
FIVE: Bake for 15-20 minutes until tops are set and a toothpick inserted into the middle comes out clean.
THREE VEGGIE-PACKED SMOOTHIES
INGREDIENTS
Cara’s Beet Berry Smoothie:
- 1 small cooked beet chopped (or frozen)
- 1 cup frozen blueberries
- 1/2 medium frozen banana or 1 small frozen banana
- 1/2 cup plain Greek yogurt
- 1 cup almond milk (or milk of choice)
- 1 inch knob of fresh ginger, peeled
- 2 tsp maple syrup (or to desired sweetness)
Rosanne’s Mango Cauliflower Smoothie
- 1 cup frozen mango
- 1/2 medium frozen banana or 1 small frozen banana
- 1/2 cup frozen cauliflower
- 1/2 cup plain Greek yogurt
- 1 cup almond milk (or milk of choice)
- 1/2 tsp turmeric (optional; some palates will detect a bitter taste)
- 2 tsp honey (or to desired sweetness; optional)
Heather’s Simple Green Dairy-free Smoothie
- 1 cup packed spinach
- 1/2 cup frozen pineapple
- 1/2 cup frozen mango
- 1/2 large frozen banana or 1 small frozen banana
- 1–2 tbsp hemp hearts
- 1 cup non-dairy milk
DIRECTIONS:ONE: Add all ingredients to your blender.
TWO: Blend until everything is evenly combined.
THREE: Taste and adjust as you see fit! (This is the beauty of making smoothies – anything goes!)
Cara Kasdorf, MAN, RD and Rosanne Robinson, RD are the co-owners of Blueprint Nutrition, an Ontario-based nutrition practice serving families and athletes across Canada.
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Inarguably two of our sports most lauded athletes are Malindi Elmore and Krista DuChene, Olympic marathoners who have rewritten the record book while raising families and promoting—beneath their ferocity—human decency in their approach. After only meeting once in 2019 at the Ottawa Marathon, the two icons find themselves weeks away from a second Ottawa reunion: DuChene, calling the colour commentary on the 10K race and the marathon and Elmore, trying to punch her ticket to the 2024 Olympic Games (which would be her third). Elmore, speaking from her home in Kelowna, and DuChene, from her place in Brantford, spoke with iRun editor Ben Kaplan about goals, joy, family, and the surprisingly teachable secret to enjoying endurance in sport.
Ben Kaplan: Too bad I couldn’t find a picture of the two of you together
Krista DuChene: I don’t think one exists.
Malindi Elmore: We’ve only met in person once or twice.
KD: Once!
ME: Ottawa Marathon in 2019 is the only time I can recall.
KD: We’re just internet friends.
BK: Are you internet friends, “frenemies,” rivals or is it something different—do you root each other on?
KD: I feel like I’ve known Malindi my entire life. We connected and sort of got to know each other.
ME: People often ask me about the difference between running now and the early 2000s and it’s that social media has changed communication and the ability to connect and feel like you know each other.
BK: How do you use social media to help your running?
ME: I look to inspiration from my peers all the time. Inspiration, and also assurance that I’m doing the right thing. Seeing Krista with her three children and coach her daughter’s hockey and, for me, I’m getting into coaching my son’s hockey and Krista is family-oriented, she works, and so seeing that makes me feel like: it’s doable. I see Krista doing it and it’s hard and a juggling act, but I feel like there’s a community and camaraderie—a positivity, which overflows.
MARATHON MOM: DuChene with her daughter in Toronto, where she was an honoured guest for the Government of Ontario. KD: When I saw Malindi return to running I wish I had written my predictions down. She did the 1500, then Ironman, now the marathon? I could’ve put money on her doing big things, but seeing her success reinforced the idea that, of course, we can juggle multiple balls in the air. Sometimes we drop them, but we’re capable of setting big goals like anyone in their 30s and love doing it and appreciate the joy of it—which is why we’re doing it in the first place.
BK: The word joy isn’t used enough with regards to running and I think, forget spaghetti, forget carbon plates, forget Diplo, let’s remember about joy.
ME: Throughout my running career I’ve come back to those values—feeling joyful, but also feeling like you’re doing it for the right reasons. To compete and do your best, sure, but I’ve been pulled away from joy sometimes both from internal and external pressures. That isn’t to say we don’t have big goals, but I always do my best when I’m grounded and racing the marathon next month in Ottawa is part of that. I’ll be racing in Canada where I love to race and not worrying about the outcome.
BK: Even after racing for most of your life, do you still need to give yourself those reminders?
ME: I do. My last race didn’t produce my intended outcome and so I thought, OK, I’m going to take a step backward and get back to how I run well, which is removing expectation, racing and having fun. I still expect a lot from myself, but it’s about shifting the focus.
HAVING IT ALL: “To all you people trying to balance kids and athletic goals—keep it up! I love hearing your stories and find inspiration in this tribe!”BK: Coach DuChene, what advice would you give the young runner after hearing her talk like that?
KD: I’m an inexperienced coach compared to Malindi, but I do think you always have to have fun. Of course everyone’s reasons for running are different, but I think gratitude and appreciation, that we can still do it with joy without the need to be earning a certain amount of money to put food on the table, that’s something we can be grateful for.
BK: Have you undergone a mentality shift in your approach?
KD: After the Olympics, I took every race I did—and I did several—as, ‘this can be my last one.’ So every race is like a cherry on top. I did it again and again, and it makes it that much more fun.
ME: Your race last month in Tokyo was awesome. It looked like you took a lot out of that and had a great experience.
KD: That was just perfect. Every race you get into, you finish thinking about what you can fix, but in Tokyo I had a calmness. By now, I know anything can go wrong—but in Tokyo, nothing did. All the years of ups and downs, but in Tokyo, I was like: I’m going to end this on high. And I did!
BK: Malindi, being in the thick of your training, and, conversely, Krista, announcing your peers, I wonder if both of you don’t envy each other’s current running life stage.
ME: Absolutely. I’m sure Krista is at this stage too with her children being a bit older and being career-focussed: running at this level is a huge commitment, and I’m definitely committed through Paris 2024. That’s my goal and my focus for the next year and a half and my family is supportive, but I can feel my kids getting more into their own lives and I’m looking forward to shifting my focus to their sports. Today, it all gets done, but now if mom is running the Sun Run, the whole family comes to Vancouver. I can envision a time when the whole family instead goes to my son’s soccer tournament, and honestly—I can’t wait for that.
BK: Makes sense.
ME: Like Krista says, ‘gratitude.’ I’m grateful to be 43 and doing this. My body is healthy and currently, it’s the longest I’ve gone being healthy in terms of injury, and I don’t even know the last time I got sick. That’s great. But one thing I learned after coming back the second time, there’s always so much pressure about what to do after this ends. When will I have kids? Well, now I have kids and I’m working the job I want to do. There’s not a lot to change. I have my cake and eat it too, that’s pretty awesome. You don’t always need to look so far ahead. You can live in the moment and be grateful.
BK: Are you injury-free because you’re doing less volume?
ME: I do way more volume than when I was 31.
BK: What?!
ME: More volume, but less intensity. At 31, I was ripping 45-second 300s on the track. If I did that today my hamstrings would be destroyed. The great thing about the marathon is, overall, more volume and less intensity I think is easier on your body.
RACE DAY: DuChene, racing the 10K in Ottawa. This year, she’ll be calling the shots on the broadcast. BK: What’s your current state of mind?
KD: Looking forward to Ottawa Race Weekend. It’s one of my favourite weekends of the whole year.
ME: I had such a blast in Toronto in the fall. I can’t wait to get to Ottawa. Why not stick to Canada? We put on great races and I’ll run into people I know. I’m looking forward to being out there, and Krista, it will be great to connect.
BK: Let’s pivot for a moment and talk about gender equality and the health of our sport.
ME: There’s more awareness and discussion than there was 20 years ago.
KD: 20 years ago, when I started the marathon, there was always that guy who wants to beat the top female and I think that still exists. When I was 4, I played hockey with the boys so, hey sure, try and take me down—you’re making me a better athlete and providing me with competition. But today I’m more confident to speak out because I stood on that line all those years and had some guy bump me and nudge me and I didn’t say anything—you don’t want to look arrogant and I never cared—but some young girl seeing that, seeing a start line full of men, bugs me. Especially when they’re wearing a snow suit and there’s no chance they’ll finish in the top ten.
ME: I’ve been noticing that for years. When I won the Sun Run in 2010 or 2011, the next year Eric Gillis won, and someone reported: a Canadian won the Sun Run for the first time in 20 years! I was like, no, I won it last year. I didn’t speak out about it because it felt like self-promoting, but that’s sexist and I feel like now we will call that out and it’s not that I’m annoyed for me—not really, more like: I’m annoyed for women, all over.
BK: We’ve all read Kara Goucher’s book and have followed the story at the University of Guelph. A serious question: would you let your daughters pursue track?
ME: I don’t have daughters, but I’ve had a positive relationship with running and coaches and teammates and I would do it all over again. I encourage girls, obviously, and tell them to be mindful of the risks, but I think sports and track can give back a lot in terms of healthy living, goal setting, and giving purpose to your day.
KD: When we had that situation in Guelph, someone made the comment: that’s why I don’t want my girls in sport, and that’s what gave me the passion to speak out. I’ve had conversations with my daughter that are awkward. You have to tell them uncomfortable things. Leah is my youngest and she knows that if she is the last one in a room or a building, get out. But that’s not about sports. I think it’s essential we keep young women in sports because they’re so positive. So positive. And we know the drop-out rate with young girls in sport is a problem.
BK: What did you think of The Longest Race?
KD: I’m so glad she had the bravery to speak out. It’s not an easy read and she’s fought some negative feedback over the years, but she knows what happened and wrote her truth and the words she used, there’s no easy way to say them—but I think she’d still want to see girls stay in sport.
NEED FOR SPEED: Elmore, at the Rock ‘n’ Roll half marathon in Phoenix, where she took the win. BK: Are there young girls you two are looking out for as the next Malindi Elmore and Krista DuChene?
ME: I think we need to deemphasize the success of girls that are prepubescent. There’s still so many challenges ahead and success at 11 isn’t necessarily a strong indicator of their happiness in the sport. So many superstars in middle school or high school don’t pan out to long-term success and we need to pay attention to the mental health toll on young women as it becomes harder and the competition catches up. The drop out rate for young women is really high. It’s easy when you’re young and performing well, but it gets harder on young women when things change.
KD: My daughter runs to be social and as cross-training for hockey. She has no desire to compete. Maybe someday that will change, but right now, she loves it and I’m not putting any pressure on her. People ask her: your mom went to the Olympics, will you do that someday? She just says she likes to run. She’s nonchalant and running for pure joy and that’s what I want. I want it to be character building. You want her to love the sport for life. You don’t ever have to retire from the marathon.
ME: My friend asked me for advice. Her 14-year-old had plateaued in swimming and asked me what I think. I asked her: why do you care? Does your daughter care? Is she having fun? If she is, great. We need to get away from parents living vicariously through their children. It needs to come from within.
BK: Love that. So, before we get out of here: one workout that will make us all run like you?
ME: 200s on the track. Ten or twenty of them, with 45 seconds rest between. My husband (who’s also my coach) says, ‘You don’t need 200s for the marathon!’ But I like it. Plus, I believe marathoners need a variety of skills and quick turnover and hip extension is important—but also it’s just fun to run fast.
KD: For the first time in 25 years, I don’t have either a goal or pregnancy on the calendar. I have no training plan. The other day I went to a local school and ran up and down the hill ten times. I got my heart rate up and felt good. I felt joy and it was enough.
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Sarah Moncada is the Central Canada Marketing Manager for Circle K and a Toronto-based runner. When she learned about an opportunity to bring her twin passions together—her job and her sport—she couldn’t resist bringing her company onboard as not only a sponsor of next month’s Toronto Marathon, but as a vocal supporter of running, the race and spreading her joyful message of healthy living. We caught up with Moncada and learned about all the great things she has planned for the Toronto Marathon, Circle K, training runs—and beyond.
What does running mean to you personally?
There are three words that describe what running means to me: Strength, Gratitude & Community.
Love that.
Right? Running has taught me that we—all of us—are capable of anything we set our minds to. I take this lesson and apply it to every aspect and every situation in my life; personal and professional. People ask me all the time, “how do you run for 3 hours straight?”, “how do you get through it?” Running for three to four hours is a constant battle between thoughts that tell you to stop and thoughts that push you to keep going. A real mental game you can win if you can generate more “keep going” thoughts than “stop” thoughts. My “keep going” thoughts are often daydreams of all the things I want to do in the sport; make it to Boston, run marathons around the world, run an ultra-marathon… and the list goes on. The sport of running is what Simon Sinek would call an ‘infinite game.‘ There is no end, there is no winning. The goal is to continue playing and to keep getting better. I strongly believe in the power of our thoughts and their ability to take us where we want to go if we let them. This sport takes a great deal of mental strength, perseverance and persistence, dedication, and consistency. Results don’t come easy, and motivation isn’t always there so you need to fall in love with the journey and keep moving forward.
A GIFT FOR ALL WHO ENTER: Part of the Circle K plan is to give every Toronto Marathon participant a key chain good for discounts. What is your plan for race day?
We have created twelve versions of cheer posters that we will be handing out at kit pick up on May 5th and 6th at the Queen Elizabeth Building to take back to your cheer squad.
To say thank you to friends/family for being so supportive Circle K will also be giving spectators a little treat. Spectators will be able to scan the QR code on the back of the cheer posters to redeem a free water bottle, slice of pizza or bag of chips.
SIGN LANGUAGE: Examples of the Circle K inspirational messages. What do you want runners to know about Circle K?
I simply want runners to know that we’re here for them. We’re on your route, we have what you need, when you need it. You can rely on us.
MONCADA MARATHON MANIA: Sometimes Sarah Moncada goes out on four hour runs, dreaming of the Boston Marathon. What kind of items do you sell that runners might like?
Circle K offers all the pre, mid and post-run fuel that runners are looking for. Energy drinks, sports drinks, protein milk, protein bars and so much more. From Powerade, Biosteel, B-Fit, Reign Energy, Action Water, Prime Hydration, Roar Organic, KIND bars, RX bars, Bake City protein cookies, Grenade bars, Larabar, Bananas… the list goes on.
And lastly, you have 700 stores in Ontario and you’re introducing Circle K to runners at the Toronto Marathon. Where do you go from here? What’s next? How does Circle K intend to stay involved with runners, and our sport?
I want to stay close to the running community. We plan to show up, support and provide value wherever we can and in any capacity. Stay tuned…
Registration is now open for the first Circle K training run on April 19. Click https://www.eventbrite.ca/e/613355020377 to register now! First 100 people only. See you there!
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Unlike some cities I know, one of which shall remain nameless but begins with the letter T—Boston loves and embraces the race, its just everywhere, and whereas some of it is commercializing on the event, it doesn’t matter, everywhere you go, people are talking about and are excited for the race. It’s electric, beyond description, there wasn’t a bar or a store or a restaurant that we went to that wasn’t bedecked in something promoting or celebrating the marathon and much of it (last year) was celebrating the 50th anniversary of the first women to officially enter the race (Katherine Switzer, notwithstanding).
Boston is a great city (I used to go there on business quite often), but during the marathon it becomes unbelievable, traffic is awful, but everybody is nice, everybody is helpful, and everybody is patient with each other – you know, exactly how a city should be.
Running Boston Isn’t a Solo Sport.
There were about 25 BlackToe related people who went from Toronto to Boston with me, all of them significantly younger than me (or my wife Lois), but it just didn’t matter, we all went to bars together, we went to dinner together and we all went to the ball game together.
Jamie Cuthbertson, who is a Boston-based BlackToe runner became our unofficial tour guide. She showed us around the city, she piled us in her car (not all 25) and drove us to Hopkinton and then back down the marathon route. Brent Snider, a SFO based BlackToe runner organized ball game tickets for us and Doug Kells and Samantha Johnson held a great post race party in their hotel room.
It was incredible, simply incredible.
As Brian Putre (who ran 2:32!!!) recently said when asked if he’s running Boston this year: “Nope, not doing Boston this year. I loved, loved, loved that race, and the whole race weekend experience, but I don’t know if I ever want to do it again actually. Sometimes I find things are more special if they are legitimate once in a lifetime experiences. If I do Boston again it probably won’t be for many years”.
A Race Like No Other.
Boston was the second marathon I had ever run. The first was in Hamilton in November 2019, just after my 70th birthday and is—or was—a net downhill course (by a long shot) with very few uphill parts and certainly no serious ones. My time in Hamilton was 4:18, which qualified me for Boston.
The Boston course, which, although it is still net downhill, has some significant hills. Knowing this, I set myself three goals, in descending sequence: A) Run an average 6:30 pace, which would be a 4:35 marathon; B) Run it in under 5 hours, which is roughly a 7:07 pace; C) Finish, no matter how long it takes. My finish time was 5:02 so I’m counting it as the second one.
All my experienced running friends had been extremely generous in giving advice on what to do/what not to do, with the most common advice being “don’t go too fast on the downhills at the start”. So, of course, that’s exactly what I did. In my defence, if I hadn’t, I would have been run over…
My Boston Marathon can be broken into 3 parts.
- The first 6K: way too fast—sub 6:00.
- From 7K to the halfway point: successfully controlling pace (6:30-ish), fuelling, and hydrating well
- The second half: stomach cramps and a seeming inability to take deep breaths. Fuelling and hydration kinda fell apart. This was all walk/run. I also had to stop at a medical tent to get drops in my eyes as they had dried and I couldn’t see—ahh, the joys of age…
But, the second half notwithstanding, what an experience—the crowds were incredible. My favourite was the little kids, hundreds, and hundreds and hundreds of them, all the way along, standing at the side of the road with their little hands out, high-fiving everyone and being so happy when a runner took the time to high-five them back, which I did as much as I could.
Plus, the Scream Tunnel, COVID be damned. Those kids were hugging and kissing all the young good-looking runners like there was no-tomorrow, it was hysterical.
ON THE WAY HOME: Symons at the Boston Marathon finish line, embraced by Lois, his wife. Then came the Citgo sign at 40K. All my friends and Lois had been waiting for hours for me to go past (all the other BlackToe runners had long since finished by then).
What a remarkable thing to have people wait for literally hours for you for a 30 second run past. Plus, passing the Citgo sign was really the first moment I absolutely knew that I was going to finish.
“Right on Hereford, left on Boylston,” as they say, and that was it—basically nine years of effort in the cold of winter and the heat of summer (Canada has about 5 good running days a year) and it was done, just like that; a bottle of water, a finisher’s medal, a blanket and quick photo by one of the ever-helpful volunteers (they are, to a person, amazing) and it’s over.
I bumped into a friend who had finished quite some time before me, and together we took the walk back to the hotel/party for a celebration. Everyone we passed offered congratulations, smiles, and high fives.
What it meant to me.
It’s reflected in the awe in which I hold the running community. I didn’t start running till I was 63. I obviously knew about the Boston Marathon, but me being involved was just as unlikely as NASA calling me up to be an astronaut. I mean, it just wasn’t on my list of even slightly remotely possible things. Shortly after I started running my sister-in-law said, “you’ll run Boston one day,” and I literally laughed out loud at her. So to progress from being a completely out of condition, 65-pound overweight old guy to qualifying in my very first marathon and then actually running Boston at 72 is indescribable. Especially when just about everyone I run with is about half my age or less—and treats me like one of their own.
And the most important point of all—without them (or you), none of this would have been possible, period.
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Tired of carb-loading with the same old bowl of spaghetti before every race? While pasta is a classic pre-race meal, there are plenty of other delicious options that can give you the energy you need to power through your next event. Here are six high-carbohydrate meals to consider before your next race:
Sweet Potato and Black Bean TacosIf you’re a fan of Mexican food, you’ll love these sweet potato and black bean tacos. Sweet potatoes are packed with complex carbohydrates, fiber, and vitamins, while black beans provide a healthy dose of protein. Top your tacos with fresh salsa and avocado for an extra burst of flavour and nutrition.
Banana and Peanut Butter OatmealOatmeal is a popular breakfast option for runners, but it doesn’t have to be boring. Add sliced bananas and a dollop of peanut butter to your oats for a sweet and satisfying meal that’s high in carbs and healthy fats. This meal will keep you fuelled for hours and help you power through your race with ease.
Chickpea and Vegetable CurryCurry is a great way to add some variety to your pre-race meals. Chickpea and vegetable curry is loaded with carbs, protein, and fiber, making it a nutritious and filling option. Serve with brown rice or quinoa for even more carbohydrate power.
Turkey and Sweet Potato ChiliChili is a hearty and comforting meal that’s perfect for colder April race days. Turkey and sweet potato chili is high in carbs, protein, and vitamins, making it an ideal pre-race meal. Plus, it’s easy to make in large batches, so you can enjoy leftovers for days.
Whole Wheat Pita with Hummus and VeggiesIf you’re looking for a lighter pre-race meal, try a whole wheat pita stuffed with hummus and fresh veggies. Whole wheat pitas are a great source of complex carbs, while hummus provides healthy fats and protein. Add your favourite veggies, such as cucumber, tomato, and bell pepper, for a tasty and nutritious meal.
Blueberry and Greek Yogurt Smoothie BowlSmoothie bowls are all the rage these days, and for good reason. They’re a quick and easy way to get a variety of nutrients, including carbs, protein, and healthy fats. This blueberry and Greek yogurt smoothie bowl is packed with antioxidants, fiber, and energy-boosting carbs. Top with granola and fresh fruit for a satisfying and delicious meal.
Whether you prefer Mexican, Indian, or American cuisine, there’s a high-carbohydrate meal out there for you. By fueling your body with the right foods before your race, you’ll be able to perform at your best and achieve your goals. So, go ahead and try something new – your taste buds (and your legs) will thank you.
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Thanks again to Linda Flanagan for sharing her time to chat about her book, Take Back the Game: How Money and Mania are Ruining Kids’ Sport – and why it matters.
Linda left us with many great pieces of wisdom:
– Coaching and sport need a culture shift. Athletes need autonomy, mastery and belonging to perform at their best, and to have the courage to speak up against maltreatment n sport.
– We need to bring back more play time, including recess time for kids. That unstructured play time helps athletes become more robust athletes, and from my research we know students perform better academically. If we want our kids to do better in school, give them more activity.
– Linda’s Favourite run workout is 10 miles divided up as: 2 easy, 2 hard, 2 easy, 2 hard, 2 easy. The easy you stretch out long enough to recover and 2 miles hard is not so long you can’t survive it. It’s a great marathon building block. Definitely a workout to try sometime.
Watch Sasha’s Stories Episode 3 with Linda Flanagan here: https://youtu.be/NwCX_gjK8Mw
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Mélissa Bérubé is a runner based in Quebec City getting ready to run the Beneva Quebec City Marathon. A hero amongst her community, Bérubé is running for a very personal cause. Her endurance has become an inspiration. “I don’t consider myself an athlete,” she says, “but I have a lot of willpower and discipline and that’s how I was able to succeed in my challenges.” For Mélissa, the Beneva Quebec City marathon—her first—the event is personal, because she’s running on behalf of the Centre de prévention du suicide de Québec. She uses her training to spread an important message and motivate herself. iRun editor Ben Kaplan spoke to Mélissa about training, suicide prevention, and the Beneva Quebec City Marathon, held this year on September 29.
Ben Kaplan: Why are you running the Beneva Quebec City Marathon?
Mélissa Bérubé: I want to do the marathon this year, the first of my life, and it has to the one in Quebec City—even though it’s a great challenge with some hills. The course I did last year on the 21.1 km was really beautiful. Quebec City is my city, after having left it for 13 years to live in Rimouski, so the race is a way to discover the city again and to take up this great challenge!
BK: I know this event is very personal for you.
MB: Yes. I am doing it to raise money for The Centre de prévention du suicide de Québec (CPSQ), a cause that is dear to me and in memory of my brother who took his life 15 years ago.
BK: It’s a really nice tribute and I know it’s a cause that needs more attention. For you, what makes Quebec City different from any other city in Canada?
MB: Its beauty and the history that we feel—the cradle of French America. As a former historian, I believe that this is what makes its wealth.
BK: Where would you advise an out-of-towner to get a fabulous French meal and see an unbelievable site in your city—what do you recommend?
MB: At Nina pizza! Because it is the best pizza in Quebec City and their burrata is simply divine. You will also be able to visit the lower town of Quebec City with its urban wildlife and walk a bit to reach the Old Port where you can admire the beautiful St-Lawrence River.
BK: What’s your personal goal for race day and can you describe the course at all? Have you run the event before; if so, what was it like, if not, what are you expecting?
MB: My goal is to finish my marathon—by running! I participated last year in the The Quebec City Marathon (half marathon race) and it was my first time running the race. I found the course very difficult, but that’s because I injured myself at 7K.
BK: What happened?
MB: I work in philanthropy for the Association québécoise de prévention du suicide and the week before, I participated in the Montreal Half Marathon because I was accompanying a citizen who has a degenerative disease and who decided to run the Montreal Half Marathon for the cause. Since he has difficulty walking and has a cane, we had to walk the half, but he was walking so fast that I had to run slightly to keep up with him. As a result, I pushed too hard and had to walk most of my half marathon. I plan to prepare really well to do my full marathon and do well. As I do for suicide prevention, I really want to reach my goal.
BK: That’s so cool. We’re wishing you all the very best. Lastly, can you describe the running culture in Quebec City? Do you shop at a store that you think out-of-town runners should visit?
MB: People in Quebec City love to run, even our mayor runs! This sport is really popular here just as everywhere and I believe that there is no judgment between the different runners. We greet each other when we meet!
BK: And if we need to buy shoes?
MB: I would recommend the Boutique du Lac in Lac-Beauport for the excellent service we receive, among others by Christian, the owner, there is a good choice for everything related to running.
BK: We certainly wish you luck on your journey and thank you for your time.
MB: After my brother’s suicide, sports became a big part of my life and helped me get through my grief. I sincerely believe that sport can help us heal ourselves and maintain good mental health. I want to welcome all runners to the Beneva Quebec City Marathon.
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I’m one year away from 50. How many marathons can I possibly have left?
How many of you have ever felt that way before? Lots of runs under my belt. Lots of races. Lots of vaseline. Lots of shoes. It doesn’t quite rub off me as it used to. This I noticed back in November when after a long run I limped all the way home. Someone on Dundas Street even asked if I was alright. (And that was from after a jog! Not even a workout or fartleks; just my usual slog out-and-back along the MGT and I look like Roberto Durán).
That was a new experience: a pronounced post-run limp. So I’ve been cognizant of my limitations.
I’ve had to adapt. Last May in Ottawa I had an excruciating marathon and needed medical support. After that, I had a new goal for my fall marathon, my next race: finish with grace.
More and more, as I age into running—or as I feel my age effect what my body can do—the overwhelming sensation is gratitude. Running has so wildly impacted my life. From my friends to my vacations, my work, my Rolodex of who I talk to in this world, who my heroes are and, if I’m being honest, who the villains are, too. Running has been a near daily occurrence for more than fifteen years.
I love that I’ve learned how to be smart with my running.
My fall marathon, after Ottawa in Hamilton, was paced correctly. I was in control the entire way. When it hurt, I popped an energy gel. When I got tired, I plugged in my tunes. After the race, I could barely move. Again, it didn’t look great. I needed support to make it from the finish line to my car. Should I really be doing this again? I imagine, as I keep getting older, the results will only be worse.
AGAINST THE WIND: Down but not out, the author, at the 2022 Tamarack Ottawa Marathon. I think that’s the point of running and ageing. The challenges become different. Now I think much less about my times and much more about how I feel during the race. (Admittedly, without a firm time goal, I’ve become more nonchalant about practice. This has made achieving any sort of time goal impossible). But each race presents its own experiences. You can have a runner’s high running slowly and you can get a PB and feel bummed. For something as simple as running down the highway, strange things seem to happen all the time.
I don’t know that my running means more to me now that I find it harder. I know I no longer take it for granted, and I also know that my last four bibs I moved into the kitchen from downstairs in the basement.
On being a runner on my forty-ninth birthday? I’m going out for a run.
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The SlipSpeed is, like a lot of Under Armour shoes, one of one in my collection. Under Armour, being a massive company active in lots of areas outside of running, does things with sneakers that more traditional running brands wouldn’t dare try.
Take the SlipSpeed, which is a convertible training shoe that transforms into a slipper. How often have you finished a race and had to walk home barefoot, because your foot swelled during your run and now your feet are killing you? I feel like that happens to me almost every time. After all the pounding of a marathon, there’s nothing I want to do more than ditch my shoes.
SLIP SLIDING AWAY: Loving the new Under Armour SlipSpeed.Under Armour’s SlipSpeed has a solution: you simply step down on the heel and wear them like a slipper. As a training shoe, the SlipSpeed offers cushioning and a breathable upper, along with a BOA Fit System, which is a lacing system like a traditional triathlon shoe, which means there’s no laces to tie.
COZY IS KING: A view from the top of the Under Armour SlipStream, a really cool gift.Touted as the most versatile shoe that Under Armour ever has made, the sneaker—which weighs 10.8 ounces and has a 2mm offset—is not to be mistaken with a super shoe. This isn’t what you’d wear if you were competing for your country in the Olympic Games. But I find that as I review more and more sneakers, the variability isn’t as high as I’d like it to be between brands. At this point in the game, most companies have carbon plate options and every shoe has incredible, comfortable lightweight foam.
No other shoe is like the Under Armour SlipSpeed. And I tell you what, if I had to give up all but three pairs of shoes tomorrow? The SlipSpeed in Canary Yellow would remain in my closet.
They’re rad.
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The tastiest new dinner my family has been enjoying is Catelli Smart spaghetti, which has two-times the amount of fibre as traditional white pasta, but tastes the exact same as the stuff we usually buy. That the spaghetti, also available in penne and fettuccini formats, is healthy and affordable—especially as my grocery bills continue to rise—makes it an easy choice for my family.
As a runner, I eat spaghetti more often than most; and as a parent, I need quick, healthy dinner alternatives that I can make during the week. Catelli, which has been making pasta for 150 years, uses Canadian wheat, which matters. Meanwhile, we know that Canadian children and adults don’t get enough fibre. I want my kids to be active and healthy and I want them to eat balanced, nutritious meals.
My son is 9 and my daughter is 11, and I feel good feeding them Catelli Smart products.
I like that they’re getting extra fibre (without sacrificing taste). Fibre helps both kids and adults lower their risk for chronic diseases, such as heart disease and diabetes. And the Catelli Smart products use “resistant starch,” which is a distinct carbohydrate that passes through the small intestine without being digested. This allows it to travel to the large intestine, where good bacteria in the gut can feed on it.
I would never tell my kids any of this. I can just picture my daughter’s face. (Although I imagine my son, on the other hand, would laugh at the thought of bacteria feeding on his dinner in his large intestine; sounding like something out of the Marvel film Ant-Man). But it’s important to me that the high-fibre Catelli products help decrease inflammation in the colon and protect against digestive issues such as constipation, and even colorectal cancer.
I learned about Catelli Smart at a race expo in Toronto and now I can’t miss the product when I shop for my family. They have a whole line of products under their Catelli Smart brand that specialize in high-fibre goods. This spring, their launching Legume pasta, which is all-natural. It’s something I can’t wait to try.
I know our readers want more nutrition content and I know we’re always looking for an edge in our running—and anything that might assist us in providing healthy alternatives for our families. To that end, I recently shipped out boxes of Catelli Smart products to mothers who run across the country, to get their input on the product. I’ve found it to be tasty, affordable and a win for myself, and my children.
Stay tuned to what the rest of our readers think after serving it up for their kids.
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On Sunday, March 26 I had the pleasure of joining hundreds of spectators at the 2023 Around the Bay 30K. It’s well known as the oldest road race in North America—a fact we take great pride in stating as Canadians. It’s also one of my favourite races, having completed it eleven times with six of those as podium finishes. Having just raced the Tokyo Marathon, I knew I wouldn’t be racing this year, but I couldn’t resist not the pull of run.
I had nine of my own athletes racing whom I wanted to support so made the short trip down the 403 to Hamilton to cheer for them and the hundreds of others competing in the 5K, relay and 30K events.
I also contacted Race Director, Anna Lewis, to see if there was anything I could do to help. She took me up on my offer and suggested that I assist with announcing at the start and finish lines. Before the 30K and 5K races, I spoke a few words of encouragement to the racers and counted down the final ten seconds to the start gun.
ON THE FRONTLINES: Krista DuChene, pictured in the middle in red, at the 2017 Chilly Half Marathon. I even had the fun and somewhat nerve-wracking experience of holding the finish line tape for the top women and men. When nearing the start time for the 5K race I couldn’t help but notice something that’s always bothered me—a row of only men lined up at the front of the pack with a few women scattered behind them.
There were no women up front for young girls to see.
No women to be viewed in future published start line pictures.
It was an opportunity to say something and I didn’t.
I honestly regret this.
I had the microphone in my hand. There was no better time. Maybe in the 30 seconds I had, I didn’t think I would be able to say it in the right way. But I wish I had said something.
I saw Brittany Moran, pictured up top, in the second row and knew she had a good chance of winning, which she did, and should have taken that opportunity to call her up to the front.
Where she belonged.
For the record, I’ve been on many start lines where the announcers have called me and a few other professional women to the front—only to have a few men stand right in front of us shortly after.
Then today I saw a social media post by Sasha Gollish, pictured below, that showed a sports news story that summarized the race—stating the winner of the Around the Bay 30K as Blair Morgan.
He did win and deserves every bit of credit for his victory. But so did Sasha Gollish.
SPEED LIKE SASHA: Gollish, on her way to winning Around the Bay, photographed by @Dre.Run. The story, mentioning her win, seemed like an afterthought. It’s 2023 and it showed we still have glaring examples of what females are still fighting for. Sasha and I messaged back and forth about the race—including a screenshot I took of the Strava crowns I lost to her—and she decided to write an email to address the issue. It was corrected right away, but then was followed up by another sports news story doing the same exact thing. Look at the headline.
I suggested she copy and paste the same email, and hope for the same result.
We can do better.
Please let’s do better.
Men, unless you are certain you will be on the podium, move behind.
Sports writers, please take a moment to think about how you will write a story, including the headline.
Onward.
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“Running has been one of the most important parts of my postpartum and motherhood experience—I get outdoors, clear my head, get some fresh air and my children are outside, not cooped up inside and on screens,” says Brittany Arora, whose two children are six and 22-months-old.
Arora, who recently moved to Calgary from outside Edmonton, plans to take advantage of the Servus Calgary Marathon’s recently announced on-course Infant Feeding Stations, and says that initiatives like the Calgary Marathon’s on-site kids camp are exactly what running needs to make our sport safer and more inclusive.
“Breastfeeding is still a little taboo and a subject that people don’t openly discuss so I’m glad the Marathon is giving me an opportunity to be seen and heard,” she says. “The running community is known for being accepting and taking people where they are and if races can gear their programming towards women it will go a long way towards helping people achieve their goals.”
With recent allegations in Kara Goucher’s book The Longest Race against famed, disgraced running coach Alberto Salazar dominating the recent running news, efforts like the ones in Calgary are an over-do and important corrective. From Megan Brown’s accusations against coach Dave Scott-Thomas at the University of Guelph to every sordid detail surrounding the Canadian World Junior Hockey team and the alleged sexual assault, sports need to do more to support and ensure the safety of women.
Sasha Gollish, an elite Canadian racer who holds two Canadian running records, and an outspoken voice in our sport, says Goucher’s allegations, while shocking, come as no surprise. “For so long sports, including running, have been dominated by a win-at-all-costs attitude. From funding models to a lack of diversity in coaching and boards of directors, we should not be shocked that this behavior was pervasive,” she says. “It’s slowly changing, the question is, is it changing fast enough?”
FEEDING FRENZY: Brittany Arora feeding Zayn, at 10-weeks-old, after a race. For her part, Kara Goucher is actively ushering in change.
“To the men telling me The Longest Race was hard to read—thank you for getting through it,” she said in a Tweet. “I know it’s a tough read, but these conversations are going to make things better for your wife, daughters, granddaughters, sisters and friends.”
At distances of the half marathon or shorter, between 52 and 60% of participants are women. 60% of participants in the 5K are female, and over 60% of Canadian races are led by females, according to Cory Freedman, who launched her women’s race series in 2007.
“Races designed for women by women ensure that we offer spaces for breastfeeding, tampons at the port-a-potties, and pregnancy deferral policies. Offering inclusive gender registration options along with inclusive results and awards are other ways to recognize the diversity of our community,” says Freedman, director of the PUMA Toronto Women’s Run Series. “Being more inclusive on all of these levels, as we are seeing at many races across the country, enables us to collectively help the sport grow and evolve.”
Jon Bird is the Executive Director of Run Calgary, a runner and a father, and believes that initiatives like the one launching this May at The Servus Calgary Marathon are just the tip of the iceberg and something he’d like to see more of across Canada. This year, the event has partnered with SOGO Adventure Running to provide programming for 4 to 12-year-olds, so that parents can run. There are only 100 spots in this year’s program, but there’s always the potential for the good idea to expand.
Bird says that if running can provide a space for women that’s inclusive, supportive and safe, perhaps it can influence society at large.
“One of the great things about running is that we’re all tied into each other and our sport is seen as a leader of inclusive, progressive movements—whether it’s a well-balanced male-to-female participant and leadership ratio or else non-binary inclusivity,” says Bird. “We want to do good things at our events because we all live in this world together, and the hope is that good things—equality, safety and inclusiveness—can translate decency to life outside of sport.”
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Mountain Equipment Co-op is a venerable iconic Canadian brand that’s now called Mountain Equipment Company. Started in 1971 in Vancouver by university friends who would sell hiking gear they purchased in Washington, the co-operative became the country’s largest retailer of outdoor gear. Long a home for runners, MEC famously put on inexpensive races in 2012, but the company received flack when it was announced they were purchased by an American holding company in 2020. Still headquartered in Vancouver and gearing up for a huge summer camping season, Adam Ketcheson, trail runner and MEC’s Chief Commercial Officer, opened up to iRun editor Ben Kaplan on the company’s plans for this summer, next year and, hopefully, forever.
Ben Kaplan: Your LinkedIn profile reads like a compendium of dream jobs, but I think our readers will be happy to know that MEC’s Chief Commercial Officer is a runner.
Adam Ketcheson: I’m a longtime active outdoor person and as a Canadian, I get that weird emotional attachment people feel for MEC. I’ve been a member since the early 90s.
BK: It’s reassuring that the brand remains in good hands.
AK: When I was in high school, all the kids I climbed with worked at MEC. It’s such a place with powerful brand values that the last few years were hard to watch and there’s a lot to unlock, but there’s also a lot of opportunity to make it great, make it what it was designed to be 50 years ago—that’s what pulled me in.
BK: Right. And in the meantime, you were learning the ropes, literally and figuratively, at the world’s best outdoor brands.
AK: I did a great stint at Salomon, and then ten years at The North Face, and Arc’teryx for six years, and so I had plenty of time working in a world that was aligned with my lifestyle, biking, skiing and running by the time this opportunity at MEC came up.
BK: What’s the current opportunity for MEC?
AK: When you’re Canadian, a company like MEC with deep roots is something worth fighting for, worth protecting. I walked in the door right as MEC was about to go through massive transformation—my sweet spot. I came running when this opportunity came up.
VANCOUVER CALLING: The scene from outside the MEC store in their Vancouver headquarters.BK: What is it exactly that you do?
AK: I oversee the product, marketing and digital organization. My lane is the brand concept and how it comes to life through product.
BK: What’s today’s value prop at MEC?
AK: MEC is about people, product, and community. It’s what I felt in high school—having a personal connection with the company and the people who work there.
BK: How do you stay connected?
AK: Every year around the holidays I go into the stores and work, and I see people are excited to come shopping because these products enable people to do things. MEC’s an unlock for living an outdoor life.
BK: When MEC started, literally no one else in Canada was selling climbing ropes and these types of things—sleeping bags and canteens. But now the field is much more competitive and perhaps your company grew too fast, too soon.
AK: It’s definitely not the same as it was in the 70s in terms of the availability of good outdoor gear in Canada, but it’s just as important today as it was then for us to make sure we offer the person who walks in the door the best, most premium outdoor gear. But we also have to have something for someone who doesn’t have a lot of money to spend. We need to make sure we have value and quality outdoor gear for them, too.
BK: I actually didn’t even realize that you were still headquartered in Vancouver.
AK: We absolutely are and we’re careful not to lose sight of what the store was founded upon—buddies in a van driving down to the States to buy gear at the REI and selling it at their university as a Co-op to their mountain community. We are very much shaped by being a West Coast Vancouver company right at the base of the Coast Mountains
CAMP BUY ME LOVE: MEC continues to sell durable, affordable top-of-the-line camping gear.BK: That story resonates so much with a certain type of Canadian. It’s almost like the myth of this country, which is why the receivership stuff was so hard.
AK: I totally get it. MEC filled a void for product and community you couldn’t access in Canada affordably. As a kid, I used to drive from Ottawa to Syracuse for back-to-school shopping and we like these homegrown successes, especially tied to our twin passions, which is the outdoors and sport. We know we have a massive responsibility, and you’ll see that in our product this summer in value, and also quality. We don’t want our product in landfills. We won’t produce anything in a way that’s not sustainable and it has to function in the outdoors.
BK: Tell us about the vibe currently at Mountain Equipment Company.
AK: Very entrepreneurial, like in a way it hasn’t been in 20 years.
BK: What do you mean?
AK: The bigger a company gets, and co-ops are no different, the more cumbersome and complicated they become, and it’s hard to reset the culture. The people that stayed with the company, and the people we now attract, want to go somewhere where they can make a difference. I know I wanted to go somewhere I could have a positive impact.
BK: Like what?
AK: It’s the difference between working for Nike and MEC. At Nike, you’re a cog in a giant wheel building beautiful things, but you don’t get to look back and say, ‘I did that,’ whether it’s community outreach or teaching Learn to Camp or building a new sleeping bag or bringing in a new running shoe brand. Everyone in the company has the ability to make a difference—and that drives culture.
BK: I just feel like the whole country is behind you. We want to see MEC succeed.
AK: The last four years haven’t been easy.
BK: One thing after the other.
AK: Exactly—we went bankrupt and that sucks for everyone. People lost their jobs and that’s brutal and awful, and COVID shut everything down. People stayed home. And then of course the supply chain mangled everyday inventory followed by inflation and maybe a recession, so you have to be resilient.
BK: Luckily your team mostly consists of athletes.
AK: We’re tough. We work hard. We give a shit.
BK: And what is it, beside a paycheque, that you fight for?
AK: People want to see us succeed. But on the flipside, they hold us to a high standard. People’s expectations are high. We used to be a co-op, now we’re a private company but when you show up properly—from product to service—you unlock that love again.
BK: So let’s get into it. What MEC products will unlock the love?
AK: Our camping business is huge and our products are so much sharper coming into this season. We have more technical product offerings, and the camping is surging. We have tons of momentum going into April.
BK: I have a new MEC hydration backpack that’s certainly better than any MEC product I’ve ever owned.
AK: All of our lightweight packs have completely been redesigned. And that makes me happy because we have a massive backpacking business. People are moving further and faster in the Mountains and our new packs reflect that.
BK: I certainly appreciate your being so open and honest. It had been a while since I’d spoken with anyone at MEC and I used to be in cahoots with you guys all the time.
AK: We’d fallen behind in design and development and lost our focus over the last few years, but it’s a good time to be sharing our direction, and we want as many people to try our products as possible. We have great choices across a wide range of categories and our products can go toe-toe with any brand in the market right now.
BK: With all this stress and work, you still getting outside?
AK: I live in North Vancouver and started running fifteen years ago. Today I mostly trail run, but I also hike, backcountry ski and mountain bike. I find all those sports center me. Especially trail running which gives me headspace.
BK: Hopefully on your next run you’ll decide to bring back your races.
AK: I know. People loved them. But running events just take a ton of resources. You have to be all in.
BK: I’m just saying, those were good for the sport.
AK: Oh, for sure. And we have a good running business, it’s important to our members. We sell a lot of Hoka, Brooks and Salomon and good run apparel assortment, but really at our core we’re an outdoor, hike, climb, camp and backcountry ski company. And from a community standpoint, I just think it’s more important to put our dollars and energy behind those categories, like Learn to Camp programs or else supporting the climbing community or Indigenous youth outdoor or—
BK: Fine, fine. I’m just saying—think about it.
AK: Deal. And I totally get it. I run up in the North Shore mountains and I get how fun and social running events can be. You’ll be in the middle of nowhere and then come across a Vancouver run club and those will be the sixty happiest people you’ve ever seen in your life. These are my people.
To check out all the latest from MEC, see MEC.ca.
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I’ve been wrestling with some big questions lately: Why do we put our kids in sports? Why do we as adults continue to—or not to—play sports, including running? What does it mean to have fun?
Linda Flanagan addresses these questions in her book, Take Back The Game: How Money and Mania are Ruining Kid’s Sports—and Why it Matters.
Flanagan, a runner herself and former cross-country coach, started asking herself the same big questions about sports and fun. It all started with her kids and the demands on the family to participate in sport, which caused her to first pause to abstract out and ask herself: ‘What are we doing?’ And then after pausing to reflect on her ambition to not only improve her family life, but kid’s sports too.
When I talk about sports here, I’m not talking about the school playground or neighbourhood fun, I’m talking about structured, organized sports from t-ball and baseball to hockey, swimming, skating, soccer, and yes, even track and field, just to name a few. Again, it’s not the pick-up games that spontaneously happen at the park, it’s the sports you sign your kid up for and sometimes have to pay a lot of money to participate in. It’s the pressure to put your kids in extra camps and private lessons, having the latest and greatest equipment, and emphasizing competition instead of the wholesome values that sport can bring, including community, commitment and compassion.
Why do we put kids in sports? According to Flanagan’s research there are a multitude of reasons we might think about putting our kids in sports, including the belief in the future doors it opens, like scholarships to prestigious institutions. Character building, the idea that sports are intrinsically good and foster healthy psycho-social-emotional wellbeing. Sports are good for our physical health, yet the number of catastrophic and overuse injuries continues to rise in our youth. While all of these factors could be positive and beneficial to youth, unless we ask ourselves the question—‘Why am I putting my kid in this or that sport?’—then it’s all too likely that the negative, harmful effects of sport can come true. And as Flanagan points out in her book, most of these are a myth.
As I reflect back on some of the challenges in Canadian sport recently, most notably the gymnastics and hockey scandals, I cannot help but wonder in what direction do we go first to make sport a thriving, healthy environment compared to the toxic environments that have dominated headlines?
SASHA BRINGING BACK FUN: Gollish, seen outdoors recently on a family vacation. Similar to Flanagan, I believe that coaching is part of the answer to this problem. Think about coaching for a second. As Flanagan says in her book, ‘One of the greatest paradoxes of youth sport today has to do with the individuals we put in charge of training our children—the coaches…Few are training properly for the work….For something we claim to care so much about, we don’t do an especially effective job at putting qualified people in charge.”
Think about it for a moment, who is coaching your child? Do you know what qualifications they have to coach your child? What about yourself? Ask yourself those same questions.
In the mean time, I’ll keep wrestling with these big questions and I’ll continue to find the fun and the play in my running. Join me on April 4th at 7pm EST where you can ask Linda all your questions about her book and kid’s sports.
Register for Sasha’s Stories Episode 3 with Linda Flanagan: https://www.eventbrite.ca/e/sashas-stories-episode-3-with-linda-flanagan-tickets-596148314657
Want to ask Linda a question: https://forms.gle/9YkMFysvbbvxtEVF7
Need to buy her book: https://lindaflanaganauthor.com
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Geneviève Cantin had a terrible accident and last year, with a new titanium hip, she had to cheer at the Beneva Quebec City Marathon. “I was training for ultra marathons and then, last May 18th, a car hit me while I was crossing the street while training. I almost died,” she says, and suffered a hip fracture, femur, concussion and broken ribs. She had to learn to walk again, but recently, she has returned to running. “With a titanium leg and hip, running is not like before, and I’ve been involved in a lot of races last summer on crutches.” What has she learned from the experience? “I want to pass on my passion for running and show that it is the most accessible and exhilarating sport there is.”
Now, thanks to rigorous training, grit and determination, Cantin is excited about participating in the half marathon event at her hometown. Pictured above is Cantin during her first continuous run at a distance of 13K. Tough, talented and determined, Genevieve Cantin exemplifies the spirit of the Beneva Quebec City Marathon. Here she talks to iRun editor Ben Kaplan about her hometown running scene, tasty Asian food and why Calgary and Toronto both have their charms, but Quebec City is the best place to race.
Why are you running the Beneva Quebec City Marathon?It’s simple, because it’s my city—it’s the city where I’ve been living for many years and it’s fantastic! It’s modern, but at the same time, it has patrimonial character with the Old Quebec. Also, the energy of the event and the wonderful people in the organization! Last year I couldn’t run it because of my accident but I encouraged the runners by following them on my bike on most of the course! It’s a really beautiful course and this year, I aspire to be able to do it.
What makes Quebec City different from any other city in Canada?Well, every city has its charm. I haven’t traveled much across Canada. I have visited Toronto and Calgary which have their own charm, but I would say Quebec has something that moves me—its greenery and the river. Being a girl who loves nature (I run a lot in trail), Quebec has this characteristic of not having to drive an hour to be in a wooded area or simply in nature. It’s like an in-between the big urban centres and the countryside. I love it!
TRAIL BLAZER: Geneviève Cantin, blazing her own path.Where would you advise an out-of-towner to get a fabulous French meal and see an unbelievable site in your city—what do you recommend?
For a runner who wants to run in a beautiful place I can propose all kinds of routes depending on their interest. I will propose the linear path of the St-Charles River that I find fabulous when I need to be in nature, the old Quebec to see all the old architectural charm, the plains—which are majestic with magnificent views on the river—and finally, the Champlain Boulevard bicycle path that runs along the river also is great! As for a meal, I’m not much of a restaurant person, but I like the Bâton rouge or for a tasty local restaurant near my home with an Asian flavour at a very good price, I’ll suggest the Vietnam Express on 1st avenue.
What’s your personal goal for race day and can you describe the course at all? Have you run the event before; if so, what was it like, if not, what are you expecting?
Just to be able to finish it and have my leg and my bionic hip work together all the way without giving me too much pain! I am training accordingly, but I have to listen to my new reality (an accident last summer that violently fractured my right hip and femur which are now made of titanium!)
Wow, you sure are tough and we wish you all the luck. Last question: can you describe the running culture in Quebec City? Do you run with a group or shop at a store that you think out-of-town runners should visit?
People like to run a lot I think in Quebec. The thing is, I’m a big loner when I run. Running clubs are all over the place, but I don’t really belong to them. During the pandemic I discovered and met people who run trail around Quebec and it’s awesome. I also met through Facebook groups other crinkles of the race with whom I could organize unofficial challenges and very pleasant outings. The stores I recommend in Quebec City for running are Le Coureur nordique on René-Lévesque Boulevard with a great service and La boutique du Lac in Lac-Beauport. But really all of Quebec City is very welcoming to runners. See you all September 29 at the Beneva Quebec City Marathon.
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After succumbing to injuries which would claim his right leg in the second Lebanon War, Etian Hermon went on to not only finish more than eighteen marathons, but to set the world record for fastest marathon finishing time as an amputee marathon runner.
It’s Etian Hermon acting as an official ambassador of the Jerusalem Winner Marathon.
“After the explosion, when I was being carried out on the stretcher, I told the other soldiers: I am going to run a marathon again,” says Eitan, who earlier revealed the Saucony shoe, the official shoe of this weekend’s Jerusalem Winner Marathon, where he plans to pursue yet another marathon race. After his injury, Eitan said his future was laid out before his eyes. Even though he’d lost his right leg, he seemed to intrinsically recognize something in his heart. He knew he wanted to return to running.
“I knew I wanted to go back to what I had before my accident and continue running, and I wanted to tell a story that no one had heard,” Hermon told iRun magazine. “Even when I didn’t know what would happen, if I’d ever be able to walk again—the marathon always seemed like an obvious, important goal.”
The Jerusalem Winner Marathon kicks off March 17 and iRun has a Canadian reporter attending, to run the half marathon. The entire event—which offers distances from 5K to the marathon, and has tons of children’s activities—traces a race course inside the capital of Israel that’s been tread upon for 3,000 years. I ran the Jerusalem Marathon in 2011 and found it to be an experience unlike any other. For his part, Eitan Hermon, who ran his first 5K when he was 7-years-old, says he’s pleased to have the opportunity to welcome the entire running world to Israel.
“Running is good for my life, both mentally and physically, and it’s a big honour for me as an Israeli Paralympian to be part of the Jerusalem Winner Marathon,” he said, and then mentioned that he still runs with other Israelis who were part of his military unit. “After the accident, my life turned out for me to be a Paralympian—to be part of our sport in that manner—but that makes me even more proud to be part of this event. In Israel, we run together and I want to bring as many people as possible to my home.”
The Mayor of Jerusalem has even gotten into the Jerusalem Winner Marathon action. Revealing the event’s mascots, he said: “The sign of the lion, the undisputed sign of Jerusalem the capital city, will be firstly used as the mascot for the traditional marathon,” said Moshe Lion, Jerusalem’s Mayor. “Beside him for a mascot, we choose the figure of lioness, which together they symbolize the sporty spirit and the determination of the thousands of runners that come from all the sectors and communities of society—good luck to you all.”
iRun will be joining the action in Jerusalem beginning next week.
The Jerusalem Winner Marathon begins March 17, 2023. For more information, please see jerusalem-marathon.com. And keep your eyes peeled to iRun for an exclusive post-race report.
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Ready-to-heat meals are a $200-billion industry and it’s no secret why they work: to get healthy prepared food minus the cleanup and cost of delivery is a boon for any business professional, let alone someone who runs. Time is money and everyone’s stressed, but we don’t want to skimp on nutrition. Factor, a brand launched this month in Canada from the HelloFresh mega-umbrella, promises chef-prepared, dietitian-approved meals, complete with calorie smart, and vegetarian and keto options. Between meals of Factor dishes like vegetable ratatouille and ground beef and thyme cottage pie, iRun editor Ben Kaplan spoke with Conal Gould, the General Manager of Factor Canada, to get the inside scoop on these healthy, tasty plates.
Ben Kaplan: What’s the relationship between HelloFresh, a brand we know, and Factor, a brand which is totally new in Canada.
Conal Gould: At HelloFresh, we’re so excited about the Canada launch of Factor, which we acquired in November 2020. Factor cares very deeply into about nutrition science, high-quality ingredients and nutritious meal planning.
BK: These are all things of the utmost importance to runners.
CG: Of course, and we know how hard it can be to balance convenience with cost effectiveness and healthy eating, and so that’s why we’re ecstatic about this launch in Canada.
BK: I’ve been enjoying the meals all week; in fact, not only have I been, but my 11-year-old in particular likes the chicken dish with mushrooms.
CG: That’s great to hear because our team of in-house chefs designs our recipes to cater to a wide range of dietary needs. The chefs work with our dietitians to balance new flavours, but everything that comes out of our kitchen is made to not only taste good, but provide the nutrients which runners like your audience surely needs.
BK: Obviously you have flexible pricing based on different plans, but, generally speaking, you offer up to eighteen meals per box choices and, on average, it works out to $12-per-meal?
CG: Each week, we rotate ten+ new menu options, so people order every week are constantly trying healthy new things. Like you said, pricing is dependent upon the number of meals you order but, with HelloFresh as a parent company—the largest meal-kit company in the world—Factor is able to take advantage of scale and offer our clients affordable prices on healthy, delicious food.
BK: So twelve dollars?
CG: Yes, it balances out around there.
BK: You mention the word “healthy,” but that can be taken to mean lots of different things.
CG: All of our meals are designed to limit highly processed ingredients, things like refined sugars or oils, and so we build our meals around “whole food” as much as possible.
BK: I like that each Factor deal starts with a consultation with a nutritionist.
CG: That’s one of the big things at Factor, everyone who signs up can get a free 20-minute consultation with one of our nutritionists (and even if you don’t sign up, the consultation is free). If you want to try “keto,” say, or else build up your proteins, or perhaps experiment with a diet that excludes meat, all of these things can be done for you with Factor.
BK: Factor is new to Canada, but HelloFresh has been doing delivery for a long time.
CG: HelloFresh acquired Factor in 2020, but Factor has been available in the US since 2012 and has spent over a decade perfecting its offering, including how the organization sources ingredients, cooks meals, and packages them.
BK: What does HelloFresh bring to the table for Factor?
CG: Deep resources across the supply chain and of course so much R&D. Today, Factor is the largest ready-to-eat meal company in the US.
BK: What do you attribute to your initial success?CG: Our focus on quality of ingredients, variety of recipes, and transparency around nutrition. All our meals are prepared fresh every week and delivered fresh—it’s never frozen. And the other thing that’s essential is that all our packaging is both heat safe, either in the microwave or oven. Depending on where you live, most contents of your box should be recyclable—we’d encourage customers to check with their municipality.
BK: And why do you think this will appeal to runners?
CG: When you’re ordering from somewhere, you just don’t know sometimes what you’re getting. At Factor, you can dig into the exact ingredients and read about the caloric intake and see the commitment our nutritionists make to deliver the freshest, most healthy foods.
BK: Well, I’ve certainly been enjoying my meals and feel comfortable recommending Factor to runners in Canada. The food tastes good, there’s minimal waste, and I felt fuelled before and after my runs, and never weighed down or like I overate or ate poorly.
CG: That’s good to hear and we hope more runners taste Factor and find out for themselves what we’re so excited to share.
To find out more information on Factor, see FactorMeals.ca.
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I’ve raced Boston, New York, Chicago, Las Vegas, Erie, Pennsylvania, London—two times—Berlin, and I’ve just completed the marathon in Tokyo. I like racing abroad, though it changes a few things on race day. The following, assuming you might have a race abroad this spring or else one on a bucket list horizon, are tips to help make your run more smooth.
Pack your race gear in carry on! You don’t want to chance it not making it to your race destination. Think of your “pre race gear” or “flat runner/flat me” picture for social media. If it’s going in that pic, it should go in your carry on!
Bring warm throw away clothes that you can dump at the start line. (Throw aways are often collected and donated to people in need). If you don’t have room to pack throw aways, do some research and find a thrift or discount store you can stop by when you arrive.
Scout out local places you can purchase things you may have forgotten to pack. Finding the local independent run shop is also a great way to experience the local run community/culture. It can be fun to see new brands that aren’t necessarily available in your country.
Try to find a group to do your shakeout run with the day before the race. Tracksmith often does this at the World Marathon Majors, Berlin hosts their “Friendship Run,” Ottawa also offers something for participants, often times with John Stanton. It’s a great way to meet people from all over the world, see something new and soak in all the positive race vibes!
Other than your shakeout run and carb-heavy dinner, try to avoid making too many plans the day before the race. No museums or galleries. A day of the “slow shuffle” can put over a half marathon of steps on your legs that should be resting. If spending a day in your hotel room doesn’t suit you, consider a bus/boat tour. Watch that step counter on your watch and don’t let it get out of hand.
Bring Power Adapters and charging cables. While you shouldn’t be a slave to your watch, you certainly don’t want that dreaded low battery warning during your race! Make sure your plugs will work in the country you’re traveling to. You may need to invest in a converter or adapter. (Can you believe we stayed at a really nice hotel in London 2022 and it didn’t have any USB outlets?!?!)
Bring any “tummy safe” food you typically eat. Need those overnight oats for breakfast? Pre-measure the ingredients into Tupperware or Ziplock and pick up your almond milk when you get there. Scout out restaurants and make reservations, especially the day before the race. I like to bring snacks that aren’t always available abroad and put them in my drop bag so I have a little treat (Sour Patch Kids) right after the race. Bananas are fine, but come on…
Travel with a crew. There’s no need to feel alone, especially when there’s usually other locals going to your destination. It can be comforting to travel with a group of like-minded people. Meeting up post-race to trade war stories and enjoy a celebratory beverage or two can also be great. Another added benefit is your family or friends coming to support you can hang out with the other supporters in the group and not feel abandoned.
Connectivity is extra important if you’re traveling with a group. It can also be extremely useful for things like maps and translations. If you have a phone/device not locked to a carrier (Bell, Rogers, Etc.), E-Sims are the way to go. Airalo and Nomad are great options, just download the app and purchase really cheap data plans. Alternatively, most places will offer a portable wifi hotspot pod which will be much cheaper than your normal roaming costs.
Wear your medal all day, and the next day as well before it gets retired to your hidden location of choice. (Ours are all on hangers in our closet, one hanger/year). You’d be surprised how many people will congratulate you on the streets and how happy they are that you’ve come to their city to run a marathon. Toronto, you could learn from this!
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All throughout the Chilly Half Marathon last Sunday in Burlington, the talk amongst runners was about Cam Levins.
Levins, a skinny 33-year-old from Black Creek, British Columbia, had just broken the North American marathon record in Tokyo and, while none of us will ever run like him, we all intrinsically understood the significance of somebody working hard, and achieving big things. Setting records. Cam, pictured above in Tokyo after his race with Krista DuChene, had done something many of us intend to do—run the marathon—faster than any other Canadian, 2:05:36, of all-time.
Levins now is North America’s all-time fastest marathon runner and, in Canada, he’s our all-time fastest half marathon runner, too: 1:00:18. By running that quickly Sunday in Tokyo, Levins is now guaranteed a spot on the 2024 Canadian Olympic team. He seems to be peaking.
“You always knew he was special,” said Reid Coolsaet, two-time Canadian Olympian, who was taking in the Chilly Half with his kids and cheering for the athletes he coaches. “I’m sure his performance has inspired everyone; it’s really good for our sport.”
It’s also good for our sport—and what makes Cam Levins relatable—is that his ascendency hasn’t been without pain. There’s been trials, there’s been tribulations. Eight years ago he nearly quit after being kicked during a race and tearing a tendon in his foot. Last year in the Olympics, he came in close to last. “I need to be better in every way,” he said at the time.
He’d already been running professionally for most of his life.
At 15-years-old, he was the 1,500 metre Summit League champion.
In 2012, he finished eleventh in the 10,000 metre at the London Olympics. (He also came in fourteenth at the 5,000 at those same Olympic Games).
Six years later, Cam Levins made his marathon debut at the Waterfront Marathon in Toronto. He broke the 43-year-old Canadian marathon record that had been set by Jerome Drayton.
At 2:09:25, he took almost a minute off that record-breaking time.
So what does this guy do—this guy with so many accolades and such a long history of success—after a disappointing performance?
He says he needs to get better in every way.
When we spoke with Cam after he ran 2:07:09 in Eugene, Oregon last summer, he said: “No matter what’s going on—whether things go well or go poorly—you can’t lose your belief in yourself, and you can’t lose it in races: You need to believe in yourself at all times.”
That belief is what had runners motivated on Sunday at their half marathon in Burlington and that belief is what you’ll need to propel you towards your goal this spring. We all know races can go poorly. I took off my bib at 8K and walked back towards the finish line. But every run is another opportunity.
Cam blamed his nutrition at the Olympics in 2020 for his disappointing performance, and changed his diet and added more strength training to his program. Instead of leaning out of his sport, he leaned in.
Instead of giving up, he doubled down.
That’s why Cam Levins’ record-breaking run in Tokyo is so important. All of our running is a decision. It’s not hard to turn on the TV. Plus, the irrefutable fact of life is: none of us are getting younger. Things we did then are harder to do now. So, how will you proceed?
Cam Levins, on Sunday in Tokyo, responded historically: he was actually winning the whole thing at 39K. Levins is the Penny Oleksiak of our sport. Connor McDavid. Andre de Grasse. A talent that only comes around once every fifty years. But the effort Cam puts into our sport can be universal, the heart. The response he has to bad days is teachable, the belief in himself—proven true—is something we all can share. That’s why we run: to feel energetic and powerful.
Cam Levins, running in ASICS, has us all ready to take on the world.
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It’s March 8th, International Women’s Day, a day to celebrate women’s achievements. Check out InternationalWomensDay.com and you’ll immediately see:
“Imagine a gender equal world. A world free of bias, stereotypes, and discrimination. A world that’s diverse, equitable, and inclusive. A world where difference is valued and celebrated. Together we can forge women’s equality. Collectively we can all #EmbraceEquity.”Think about some of your heroes. Let me share about one of my heroes, Krista DuChene.
If you’ve ever had the opportunity to meet this incredible individual in real life you’ll know the magic she brings to life. She looks you in the eye and when she smiles, she smiles at you with her whole heart connecting with you. She makes you feel like you’re part of her inner circle.
See Krista out on the race course or working out and you’ll see a fierce competitor. Fierce competitor, she does it through a lens of empathy, you know when she cheers you on in the race, whispers words of encouragement, or blows by you as she’s working her hardest, you know she also wants the best for you too.
Krista balances many things. Running. Coaching. Being a mother. Being a dietician. She’s a writer. She’s an accomplished woman who is an excellent role model.
On March 5th, her daughter’s twelfth birthday, Krista accomplished something no other runner has accomplished. Along with completing the six-star marathons (Boston, New York, Chicago, Berlin, London, and finally Tokyo), Krista’s competed in the marathon at World Championships and the Olympics. She’s nearly an eight-star finisher. (Krista explains: “My one and only DNF (Did Not Finish), in the countless races I’ve done, at the World Championships, will cost me bragging rights to say I am one of only a handful of people in the world to complete all six World Marathon Majors, the Olympic Games, and World Championships. I believe the ones who have completed all eight marathons are four women: Edna Kiplagat (Kenya), Nuta Olaru (Romania), Aly Dixon (U.K.), Deena Kastor (USA) and one man, Emmanuel Mutai (Kenya).)
Meanwhile, her run in Tokyo, at the same race where Cam broke his record, DuChene broke her own: setting the Canadian master’s record held by Catharine Watkins for 45+. Krista ran the marathon in 2:38:53.
On this International Women’s Day, celebrate the women that inspire you, celebrate the women that raise us all up to be a better version of yourself. If you’re out on a run with your friends, run a few steps in honour of all the great women that came before you—and all the great women to come.
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Few companies across the entire running industry have had the impact of HOKA, a brand founded in the South of France by former Solomon employees that launched in 2009 and is already experiencing billion-dollar quarters year after year. Their value prop, maximalist outsoles with minimalist weight, has been aped by their competitors and what HOKA started, the rest of the shoe world carries on.
Quite literally, Hoka changed sneakers, and after 10,000 years of sector innovation, that’s not easy to do.
This brings us to the Clifton 9, the ninth iteration of their most versatile shoe—a workhorse in the HOKA stable that isn’t as aggressively foamed as the Bondi, but still maintains the now classic HOKA form. An everyday trainer, the Clifton line is versatile, durable, reasonably priced, and comfortable. It’s no accident that, during the pandemic, frontline workers were wearing the Clifton in the ER.
The Clifton 9, fans of the line will be happy to hear, does not mark any radical transformations. The shoe worked, and thus hasn’t been changed, just slightly updated and improved. The newest model is softer, and has more plush foam—there’s a 3mm stack height increase—but the tweak does not come at the cost of more weight. The newest model weighs essentially the same as the old one, which makes the HOKA combination of lightness and durability the north star of accessible running shoes.
Across the HOKA line, there’s the Carbon X3 for fans of the carbon-plate models that want that state of the art energy return, and the aforementioned Bondi, which is in its eighth iteration, cool looking, and has a 4mm heel to toe drop. No doubt by now you’ve heard about HOKA and probably someone in your family owns a pair. A running shoe doesn’t crossover the way HOKA has without gaining widespread support. Presumably now you’re somewhere in the throes of your spring training and it’s quite possible fatigue has set in. The Clifton 9 is light, cushioned, and a good value from a brand you can trust, a brand that started quickly and hasn’t lost a step in innovation or design. With a more comfortable upper and great midsole energy return and support, the newest HOKA shoe, the Clifton 9, is a winner.
No wonder HOKA repeatedly does things that no other brand can.
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If you’ve ever leaked while running or any other activity, the natural response is to tighten the muscles of your body and pelvic floor to try to stop urine loss.
But chronic holding creates muscle tension in the body, often making leaking worse.
This is because the pelvic floor acts like a trampoline, lowering and rising with breath. The amount of descent of the ‘trampoline’ is important in creating upward recoil of the pelvic floor (aka your Kegel). However, chronically holding tension minimizes the ability for the pelvic floor to descend, and therefore less upward response. This leads to a dysfunctional pelvic floor.
Often improving pelvic floor function starts with learning to relax and lengthen the pelvic floor.
Many women find a dramatic improvement in their leaking and other symptoms by focusing on releasing the tension they had been holding. This allows the pelvic floor to return to its natural trampoline action.
Try out my favourite yoga poses for opening and lengthening the pelvic floor paired with deep diaphragm breathing during the below yoga poses.
Diaphragm Breathing 101: inhale through nose as ribs expand in all directions, back and belly rise, lengthening the pelvic floor, passive exhale through the mouth. Check out these videos if you’re not familiar with it:
Deep squat: aim to maintain a long spine as the hips and pelvic floor open, press palm into palm as elbows open the inner thighs. Inhale into the ribs, back and belly imagining the inhale traveling down to the pelvic floor to lengthen. Stay for 5 breath cycles.
(A note on how to modify the above: if full squat is too challenging, use a small stool for support. Prioritize a long spine by bringing the hands to chest level instead of between the knees.)
Child’s pose: knees wide, hips sit back toward heels. No upper body tension should be present. Inhale into pelvic floor, imagine lengthening toward the heels as belly drops to the floor. Stay for 5 breath cycles. (Modify: place a pillow between the bottom and calves if full child’s pose is too deep.)
Half Happy Baby: draw 1 leg up and along outside of chest, pulling down into the foot to open. Keep tailbone on the mat. Inhale into pelvic floor for 5 breath cycles. (Modify: grab behind the knee to draw thigh up and down along chest.)
Goddess Squat Twist: start with feet wider than hips, toes pointing out. Lower down into squat and bring hands to inner thigh, pressing thighs open with hands. Inhale and twist while hands continue to press inner thighs open. Stay for 5 breath cycles, stand up and repeat to the opposite side. (Modify: can’t stay for 5 breaths? Inhale squat and twist for 1-2 breaths then stand and twist to opposite side for 1-2 breaths.)
Caroline Packard is a Pelvic Floor Physical Therapist and an ambassador for Uresta Canada, a company we love which helps women solve bladder issues. On March 8 at 12pm EST on International Women’s Day, Caroline will host an Instagram Live session with our own Anna Lee Boschetto on Uresta’s IG account, @myuresta. Tune in, ask anything, find a safe place and get ready to reclaim your run.
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My dad, David Smith, was a very talented runner.
A two-time CIS (now U SPORT) national cross-country champion in the 1970s, he was one of the first inductees into the York University athletic Hall of Fame. He turned down an NCAA scholarship from Stanford to stay in Canada and enjoyed much running success at home.
Despite being an elite runner, my dad experienced many health issues in his 30s that led to him going blind in one eye and eventually being diagnosed with type 2 diabetes. He was an elite athlete. He watched what he ate and lived well. Still, type two diabetes didn’t discriminate, and hit him hard. With the demands of three kids, a full-time job, poor vision, and other life commitments, running was no longer a priority.
If it can happen to him, pictured below, it can happen to anyone.
There’s a common misconception that type 2 diabetes only affects people that are overweight. But the reality is it can affect anyone, even people of all shapes and sizes. Type 2 diabetes is a condition in which your body cannot make enough insulin (a hormone that helps control the amount of glucose or sugar in your blood), or does not properly use the insulin it makes. It is caused by several different risk factors and type 2 diabetes accounts for 90 percent of diabetes cases in Canada.
Since I have a genetic history of diabetes, I am regularly screened for diabetes by my doctor. I am a runner in her thirties and physically fit, pictured up top. But I’ve seen the unpredictable nature of this condition up close—and take no chances.
Even if you’re a runner, you could be one of the 1.7 million Canadians estimated to have type 2 diabetes—and not know it. Some diabetes risk factors can be managed or reduced, while other factors may be beyond your control. For example, you have a greater risk of developing type 2 diabetes if you are over the age of 40, or if you have a parent, brother, or sister with diabetes. Your ethnic background is also a factor: being of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent can increase your risk of living with type 2 diabetes.
So what can we do? Decreasing your risk of developing type 2 diabetes involves making lifestyle changes. Eating healthy and moving more are some of the most effective things you can do to reduce your risk of developing type 2 diabetes. Running is an ideal form of exercise for people with diabetes as it helps improve the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.
I am thankful to have inherited my dad’s good run genes and passion for running as I also ran at the collegiate level and continue to run well into adulthood (fortunately without type 2 diabetes). I am also grateful to be able to coach runners and give back to the community that has given me so much through the popular Toronto-based running group BlackToe.
I also want to share with my community as much as I can about type 2 diabetes. We can raise money and awareness and share what we know.
According to Diabetes Canada, one in three people across the country are living with diabetes or prediabetes. No matter who you are, learn more at diabetes.ca and for those interested, check out this old iRun magazine cover with an amazing feature on type 2 diabetes—like my father’s story, this is an issue that needs to be told.
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If you’ve just finished Dry January, a big congratulations is in order. If you didn’t quite make it 30-days dry, don’t beat yourself up. It’s not an easy task to disconnect both your conscious and unconscious mind from the idea of drinking.
It was about three years ago, in February 2020 when my dread first set-in. I had tried and miserably failed at Dry January. In previous years, I scoffed at the idea of skipping booze for a month but adored the idea of dieting, detoxing and deadlift-ing my way through the first month of the year. I was in denial, which was extremely obvious once I made a serious attempt at being ‘dry’ for the first time. The realisation I was barely able to control my drinking anymore scared the sh** out of me. February became a reckoning time, both that year and the year after once I was truly on the path of an alcohol-free lifestyle.
As you may have found out yourself, cutting out alcohol even for a short amount of time has incredible benefits. Research shows even one month of being dry has positive impacts on your health for the rest of the year. Clear head, calm emotions, more energy and less chaos are just a few of the immediate effects you can feel and see. Now that Dry January is over, it’s time for you to do a bit of a reckoning of your own too. Is that beer or glass of wine after a hard day worth it anymore?
As runners, you’ll know the feeling of the well-worn path in the shape of your regular route, the one you can run on auto-pilot day-in and day-out that never surprises you. Dry January is kind of like that extra mileage you decide to squeeze in mid-route and it feels uncomfortable and new. Your neurons want to get you back to autopilot, but you know you need the extra miles. In this case, you might recognize you need to cut back or cut out alcohol, but your mind will work against you to get back on the well-worn neural pathways it has developed over the years.
February is not the finish line, and you’re not finished training. Even if you stay on your regular route, keep extending that mental mileage throughout the year by remembering how great you felt in January. You are much stronger now, and the mantra “mind over matter” literally means everything. Just like running, the more you practise not drinking mentally, the easier your mind will adapt to the idea. One day your new route is going to take you completely off your ‘regular’ path and you’ll be running fartleks in a whole new direction.
Cheers to all of you and many happy miles!
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Weight 235g, heel height 22mm, forefoot height 14mm
ASICS latest legacy shoe, the GT-2000 11, provides an upgrade in material, including recyclable content, while maintaining its reliability.
What’s new
Like the NOVABLAST, ASICS has incorporated the lightweight FF BLAST foam technology, a change from the FLYTFOAM in the GT 2000 10, to provide greater bounce and energy with each step. The female shoe is 3g lighter than its predecessor (based on US women’s size 8), even though it is 1mm higher in both the heel and forefoot height. For males the weight difference is 5g (based on US men’s size 9).
The midsole is ASICS LITETRUSS construction that provides the shoe’s stability and is lightweight with plush support. The responsive midsole helps to propel you forward as your foot pushes off the ground.
Gone are the days of shoe overlays, the construction of the shoe is breathable mesh and at least 50% of the shoe’s main upper material comes from recycled material. It makes for a very comfortable fit without any obstruction from the natural shape of your foot. The toe box is roomy and ASICS also offers this shoe in D-width. Be assured of the cushioning and breathability of the shoe from the moment you slip your feet into the seamless OrthoLite sockliner to the end of your run. The OrthoLite Foam is made from 5% recycled content.
The 1mm of extra ASICS LITE rubber on the outsole doesn’t add weight to the shoe and is partially due to the cellulose nanofiber biodegradable material.
Run experience
A very stable shoe with a nice responsive kick that provides a smooth and steady run. It’s a lightweight shoe from ASICS FF BLAST foam, but doesn’t lose any of the stabilising features of the shoe due to the midsole feature. Any inward twisting during landing is mitigated by the midsole construction as experienced on uneven trail surfaces and sudden divots on the road.
Navigating winter conditions in the GT 2000s, while either road running or doing intervals on gravel, is made possible because of the AHARPLUS (High Abrasion Rubber) outer sole material. This has a durable, abrasion-resistant material that delivers on cushioning. The construction of the sole also allows for an easy transitioning between hard trail surfaces to smooth sloping paths.
Cost
Although there are new tweaks to the ASICS GT 2000-11, it continues to provide peace of mind in reliability and consistency for running. I’m looking forward to putting the training mileage into these shoes, both tempo and long runs, and I won’t hesitate to spend $180.00CDN on a pair of these shoes.
For more information or to purchase, visit a running retailer near you or go to https://www.asics.com/ca/en-ca
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Having just one per cent vision hasn’t slowed Brian McLean down. In fact, his loss of sight has inspired him to keep running. “Running has impacted my life in a positive way because I feel it is still the one thing that I really enjoy doing as an individual,” said McLean, who is a Toronto resident. “And now that my eyesight has gotten worse, I do enjoy group runs or running with a guide runner to just stay healthy and fit. It’s the one thing that gives me solitude and comfort. I feel relaxed and at ease.”
For almost a quarter century now, McLean has provided the opportunity for countless others to feel the same. He launched Achilles Canada in 1999. “I discovered that there was a need for a running club that could help people with various disabilities to get involved with running to stay healthy and fit,” McLean said. The main annual fundraiser for McLean’s club is the Toronto St. Patrick’s Day Run, scheduled this year for Sunday, March 12. “Now that most of the pandemic restrictions have loosened, we are really looking forward to having another sell-out year of more than 1,500 participants,” McLean said of the race, which is celebrating its 24th anniversary this year. The event includes a 1K kids’ run, a 5K run/walk and a 10K race for competitive runners. Virtual options are also available for all events for those who can’t attend in person.
BEERS TO YOU: McLean, enjoying the fruits of his trade. “It’s a nice out-and-back route in downtown Toronto, starting and finishing at Steam Whistle Brewing,” McLean said, adding that the brewery has been a major sponsor of the race for more than two decades. “It has been a fantastic partnership for more than 20 years and Steam Whistle guarantees all participants a free pint of beer. Also, as part of your entry fee, you get a hot bowl of chilli in celebration of St. Patrick’s Day.”
McLean, who has retinitis pigmentosa, started losing his eyesight when he was 16. He’s turning 60 this year. “I tell people, I’ve always been a runner—not a competitive runner, but I’ve always enjoyed running just to stay fit,” he said. McLean, the volunteer president of Achilles Canada, is thrilled his club is assisting others as well. “It brings me a lot of satisfaction knowing that I’m helping thousands of Canadians across the country that have a disability to remain healthy and fit,” he said. Funds the club raises are redirected back to the charity. “We help all the Achilles athletes to buy the proper running attire, good running shoes and we help them with entry fees into various races that they would like to go to,” McLean said. “And we do have some subsidies to help them with their travel expenses if they go out of town for a race.”
McLean added visually-impaired runners/walkers, as well as other club members with a disability, receive a tremendous boost simply by taking part in events. “They get a sense of satisfaction, joy, accomplishment,” he said. “They get a sense of ‘this is one sport that I can do,’ still partake in even with limited sight or even with another disability with the help of running guides that will help guide me to the start line and, more importantly, the finish line.”
McLean added impacts from the pandemic have convinced him to try and make Achilles Canada more of an advocacy organization. “We have noticed a large number of disabled athletes or disabled individuals have suffered from depression and mental health issues because of the pandemic,” he said. “So, we want to expand and provide more services in the mental health area.”
Those looking for more information on the club, to make or donation or for more details on this year’s Toronto St. Patrick’s Day Run can visit www.achillescanada.ca
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Something I never told my closest friends, I now share openly on social media—I used to pee my pants when I ran.
A life-long runner, I ran through almost my entire pregnancy until it no longer felt “good” anymore. So I was more than eager for my first run post-baby without a giant belly, only to be greeted by a leaky bladder that made running at any pace unpleasant.
While postpartum leaking is common, affecting 1 in 3 women, it’s not normal and signals intra-abdominal pressure overloading the muscular system, leading to leaks. This prevalence increases in high impact female athletes, like runners.
At 30-years-old, I found myself ‘incontinent.’ As my bladder function waned so did my joy of running, as the emotional toll of dealing with an ‘embarrassing’ issue made me avoid a sport I had always loved.
At the time, I was practicing as a “generalist” physical therapist and tried interventions on my own without success. I then sought help from pelvic floor physical therapy. I saw minimal improvement initially with therapy and after my third pregnancy a surgeon told me without urethral sling surgery, I would never be able to run without leaking. I was devastated.
Determined I had not exhausted all conservative options, I tried pelvic floor PT again. Professionally, I switched gears and dove headfirst into Pelvic Floor PT education and training. Applying all I had learned personally and professionally, I was thrilled to finally see improvement.
I was so blown away at the ability to overcome my struggle through small changes and share this knowledge helping other women do the same. While pelvic floor PT treatment should always be personally tailored, here are eight tips that can be generally helpful to those dealing with stress urinary incontinence:
- Don’t empty just in case: Less urine, less leaking, right? WRONG! Like Pavlov’s dog, this teaches the bladder to hold progressively less urine AND the urine becomes more concentrated, irritating the lining of the bladder, causing MORE urge and leaking.
- Identify food triggers: MANY foods and drinks can irritate the bladder. For me it was a B12-containing pre-workout supplement.
- Better breathing: Pelvic floor health and function is directly correlated to proper (diaphragm) breathing.
- Running form change: forward lean, short stride, faster cadence, forefoot strike—all help align the pelvic floor with the diaphragm for improved bladder control with less force on the pelvic floor.
- Total body mobility: In particular, loss of mobility in the back and hips affects pelvic floor function.
- Strength training: I teach women to incorporate pelvic floor function into total body strength training. It’s way more than Kegels!
- Add support: Much like a bra, a Uresta pessary acts as an internal support for the bladder and urethra to stop leaks. This was truly a game changer for me, allowing me to work on running form changes without leaking.
- Realistic goals: Changing habits and building strength takes time. There are no end dates, we’re looking for life-long improvement and long-term function.
What was once my source of embarrassment and emotional pain has now become my mission in life. When I first experienced leakage, I would not even tell my closest friends. Now, I share my story with the world to encourage women struggling with pelvic floor issues. I am in the process of formulating workout programs that incorporate expertise from pelvic floor specialists specifically for women who leak or have another pelvic floor dysfunction.
We can absolutely keep moving and doing the activities we love, leak free!
Caroline Packard is a pelvic floor physical therapist. To catch up with her work, and learn more about solutions, find her on Instagram @carolinepackarddpt.
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After running through the gamut of rock ‘n’ roll shoes, the carbon plate—dare we even say it?—seems to have lost some of its allure. Like the Tesla when it was the only car that was electric, carbon plates—a revelation in energy return used to propel momentum, lift the heel and offer midsole support—are now somewhat ubiquitous. Most major shoe brands offer some variation of more or less the same thing.
This is what makes the SuperComp Elite v3 from New Balance a revelation. We no longer instantly feel a jolt when brandishing these once nearly-outlawed shoes. The jolt must now come from the actual sneaker and the New Balance SuperComp Elite v3 feels like the start of something new. Light and peppy and low to the ground, the men’s sized 9 sneaker weighs 229 grams and has a 4mm drop. The ride is responsive, cushioned and propulsive. It’s aerodynamic, but here’s the thing: even after 35K, the lightweight trainer still provides adequate ankle support. Far from flimsy, somehow the SuperComp Elite v3 from New Balance has achieved the running shoe holy grail: light, but substantive; fast, but cushioned enough to lend a tired marathon runner support.
The shoe retails at $299 and boasts a synthetic upper and integrated tongue construction, which means there’s no extra material on your shoe: like a slipper, the whole shoe is just a single piece. On the website runningshoesguru.com, the reviewer called the shoe “nippy,” and I agree. With its elevated toe box and energy arc extending back towards the heel, the FuelCell SuperComp Elite v3 feels like you’re actually wearing a different kind of shoe—one with wings.
Give it up to the carbon plate shoe revolution. Each new model seems to elevate the science of what competitive runners can expect in a shoe. The new elite shoe from New Balance runs kilometres away from the competition. This is the next evolution of what can be done in a carbon plate shoe.
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Big Sky Run Company is an independent running store opening next month in Winnipeg that was founded in love. Owners Caroline Fisher and Josh Markham, pictured above, were both university athletes and a friend connected them fifteen years ago. “Oh, you’re a runner. How fast do you go?” Fisher remembers asking Markham at Cousins, a local bar popular with kids from the university. “We started running together and eventually running together meant ‘running and breakfast’ and ‘running and Scrabble in the park’ and, well, the rest is history—we’ve been married ten years.”
Still feeling the warm fuzzies from Valentine’s Day, and trying to connect with the heart of our sport, we reached out to readers and asked them what is it about their running shoes that connects soles to soulmates. Many of our readers met their match on a run.
“My husband and I met at a local running store that had a Thursday night run. We continued running every Thursday night until I couldn’t push our two boys in the stroller because they got too big. To this day, our favourite date includes a run. This year will be sixteen years together,” said Megan-Workman-Major, a reader in Thunder Bay.
“I met Noel Paine when we both became ambassadors for Ottawa Race Weekend. Running is what connected us, and we’ve been together ever since,” said Ottawa’s Nina Ryan, pictured above.
Marathoner Iana Kotliarova said: “My boyfriend and I met through Midnight Runners Toronto at the start of the pandemic. Still running a year later and we ran the TCS Toronto Waterfront Marathon together! Next stop is the Chili Half and then Boston for him this year and, next year, Boston for me!”
It makes sense that hormones should fly on the run: people are perspiring, endorphins kick in; in the summertime, you’re barely clad—plus, there’s shared lifestyles, common goals, plenty to talk about, mutual interests and friends, and all those post-race beers. Who else will empathize with your taper crazies? Holidays in Berlin or Tokyo and forgetting about all-inclusives. Runners like going somewhere far and expensive—dedicating our vacation time to eating spaghetti and bagels, pushing ourselves on a run.
“I think for any couple it’s nice to have a goal, but running gave us something we could share and provided a shorthand: whether recovering from an injury or dealing with post-marathon blues, it’s a language we have in common,” explains Big Sky’s Caroline Fisher. “I think it’s probably the same for two musicians who are partners—somehow on a deeper level, runners intuitively understand what another runner values. Between Josh and I, running is an anchor for the relationship we share.”
We’ve long since wanted to create something like a Missed Connections portal on Sportstats, taking a page from Craigslist, which was a personals section where singles described the person they saw, but couldn’t muster the courage to meet. How many times have you seen someone at a race or a run and thought: Wow, if only I was as fast as her, we could fall in love?
“I remember running the Philly Marathon and saw this gorgeous guy running much faster than me. I tried to keep up with him,” says Joanne Merrett, “but unfortunately I didn’t catch him. I never saw him again.”
Hope springs eternal in running, and we’re always trying to find something different, whether it’s in a new training program, race, or shoe. You have to be optimistic to be a runner. Why else would you spend six months chasing a dream? In that same sense, you also need hope to embark on a relationship, to settle down with someone, to open a store like Caroline and Josh in Winnipeg, or be like Megan and her partner, and have two kids. How does running, like love, keep you hopeful? Last week, we started a contest with On, the great Swiss shoe brand, and asked readers to share how running made them feel good. We’re going to extend this contest through Friday. Tell us how running gives you hope, and On will set two lucky winners up with socks, headband and a toque.
We still have a ways to go to get through winter. Share how running makes you hopeful—and smile at the next stranger you see who just might make you want to share closet space for your sneakers for life.
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With participants from over sixty countries, the Toronto Marathon, celebrating its twentieth anniversary this May, has cemented its place as Canada’s premier spring race. There are distances between 5K and the marathon, and the course is fast and a popular qualifier for the Boston Marathon. This year, in an effort to create the greatest experience for Canadian and American participants, bibs and shirts can be sent out to racers, adding to the general ease of attending the event. However, none of that truly captures the magic of this race. Because what makes it so popular both with Canadians and race participants from all over the world is the energy. There’s nothing quite like the big city racing buzz.
With their famous psyching team, which offers encouragement to runners before, during and after their race, and top-notch medical team, the Toronto Marathon comes together behind experienced leadership and top-notch volunteers. It’s incremental improvement and attention to detail that has set the team effort up for 2023 success.
Meanwhile, the pandemic has only added to the pool of potential race participants and, while the numbers are still being tallied, there’s no doubt that the sport of running is seeing another big boom. With so many new runners approaching the sport, and so many people of all abilities discovering running but who have potentially never raced before, it’s an opportunity to welcome everyone to the Toronto Marathon. There’s nothing quite like racing down one of North America’s biggest cities.
The course of the Toronto Marathon snakes through Toronto and extends along the waterfront and, thanks to a long-term partnership with Sportstats, friends and families are able to track each racer in real time. The Toronto Marathon, kicking off May 7, has eighteen water and aid stations and, given the unpredictable nature of Ontario’s spring, the finish line area is tented and heated. Meanwhile, while finishers enjoy great finish line food, they’re also entitled to a free massage. So as Canadians work their way through the winter, vibes are starting to feel good for racing in Toronto this spring.
The result is energy and the buzz across North America surrounding the Toronto event is loud and growing ever more louder. The run has already raised more than $8-million for Princess Margaret Cancer Centre and other charities and 2023 is shaping up to be the biggest, and best, year yet.
The Toronto Marathon will be held Sunday, May 7, 2023 in Toronto, Canada. For all of your
information, please see TorontoMarathon.com, and follow along on Instagram,
@TorontoMarathon.
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Ben Flanagan isn’t only one of Canada’s best runners, he’s certainly amongst our most ambitious. The holder of Canadian records in the 10K and half marathon, he makes no bones about being greedy in his desire for even more slots in the record book.
“I was happy last year setting road records, but everything this season is about making the national team and qualifying for the World Championships this summer,” he told me, before the 28-year-old went on to set a new personal best in the 3000-metre last weekend at the New Balance Grand Prix. “All of my decisions right now are based upon accomplishing that goal.”
The one thing you probably share in common with Ben Flanagan is a desire to achieve your goal. However, there’s certainly a sweet spot between safety and going hard, taking a day off or completing one last rep and, like when the temperature drops to below negative-40 in Manitoba, running outdoors in three pairs of mittens or skipping your workout, saving your energy for another day.
Flanagan, a sponsored athlete for the buzzy new Swiss company On, has spent oodles of time thinking about glory and pain. He’s suffered stress fractures and says that, eighteen months ago: “I literally broke.” So while Flanagan continues dreaming big—including setting the 5K record, qualifying for the Olympics and, eventually, scaling up to the marathon—he’s also meticulously cautious: he’s stepped over the ledge and he’s gotten himself burned.
“I have a negative relationship with the term ‘punishment,’ and prefer ‘sacrifice,’ as a framing method, and it’s good to have an understanding of what you’re putting yourself through,” continued Flanagan. “When you finish a workout that’s so challenging that you never want to do it again, that’s problematic and not sustainable—and probably does more damage than good.”
It’s interesting the concept of ‘damage,’ because working out is, by definition, tearing your muscles apart and rebuilding them to be stronger. The process, by definition, is uncomfortable. But how much discomfort is helpful, especially when trying to go further and faster and finding a new threshold for your own capabilities? Flanagan pushed himself past his breaking point, learned his lesson, and now is aware of his body, and his times improved. The question is: how should all of this relate to you?
“I’ll run solidly into the -30s, because nothing makes you feel like more of a super hero than coming home from a run in those temperatures and being able to say that you did it,” says Kirsten Parker, who, in addition to hosting the podcast Women Run Canada, works at the Manitoba Marathon, one of Canada’s best summer events. Parker, a proud middle-of-the-pack athlete, has asthma and knows that icy roads are dangerous, but says there’s a mental edge she gains when defeating the elements. She said, “Knowing that you are doing something that 90% of the population thinks is crazy feels good!”
FROZEN: Parker, on the run in Winnipeg. Obviously the hurt we feel in practice can translate into race day success and some of the reason why we run in the first place is the feeling of accomplishment after achieving difficult things. But our hobby shouldn’t always be punishment and if your workouts leave you crippled, it will be difficult to sustain. Flanagan also brought up an interesting training phenomenon in our conversation, which could be another way of framing the conversation: momentum.
Whether it’s a long run or a training day off, as runners we strive to build consistency. And so if a hard run knocks you out for the rest of the week—and then you have to rebuild your base, and in the meantime you polished off a Dominoes Pizza—that workout wasn’t worth the long-term equation. On the other hand, if speed work in the dark and cold led to a breakthrough: if you ran into the wind, surprised yourself, and then hit your next workout refuelled, the degree of difficulty would have proved a success. Since training is a process, says Flanagan, each run, each race, should set up the goal on your journey.
Even Ben Flanagan says our sport is about the long run, not about the sprint.
“When I’m faced with challenges, the two things I emphasize are motivation and momentum, and how will each of my specific decisions affect those two things,” Flanagan says. “Every once in a while, it’s not bad to go to deep uncomfortable states, but you have to prioritize sustainability and good habits. I found out the hard way that happiness over the long-term leads to better success than that naive mentality of grind-or-die.”
Since we all know running gets tough, especially in Canada in February, On wanted to extend a helping hand (or foot) to the iRun readers. Tell us how running makes you feel good, and two lucky runners will get merino socks, headband, and a toque or running cap, courtesy of On. A perfect serum for easing your suffering as we head towards spring. Leave your comments down below.
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Like many Canadians, to me Bruce Kidd is a legend. My story with Bruce dates back to 1996 when I started running with the University of Toronto’s Junior Development Track and Field Program. First as a high school student, later transitioning to my undergraduate studies in 2000 I have fond memories seeing Bruce walking the halls of the Clara Benson building, where the indoor track is housed, with Liz Hoffman. These two people were such a duo changing sport for the better across the university and internationally. Aspirationally, I want to do similar work to Bruce and Liz.
I learned so much more about Kidd reading, A Runner’s Journey. And yes, as a fellow middle distance runner I was curious about the training he did to find success on the track, but more than that I wanted to get to know him through this memoir. Kidd literally changed the world through all the advocacy work he’s done and continues to do. From women’s sport to sport for development to physical buildings I use and work out of at the University, Kidd makes the world a better place.
Post-pandemic I think we all have an appreciation for the importance of physical activity in children’s lives, and even in our own lives. We think more clearly, we sleep better, we make better eating choices, so we perform better at work and/or school. Yet, there are more and more cutbacks to physical education from the aspect of time, money and where it is in children’s lives. As people go back to the office finding the time and space in their schedules to be active, despite knowing the benefits. Kidd weaves a narrative of how he continues to manage his own physical activity to help him be the best advocate.
BUY THE BOOK: Kidd waxes poetically and, prophetically, in A Runner’s Journey. While Kidd benefited from a sports system that privileged high performance he immediately saw this program’s narrow focus shortcomings neglecting the social purpose. I’d go even further to argue that sport for development is needed alongside high performance sport, because without everyone in the system, the high performers do not have competitors to reach the pinnacle of their performance. Then layer on the social, economical, physical, emotional, and health benefits of sport for development.
Kidd took a road less travelled.
For most athletes, when they leave sport they are left confused as to what to do next. Kidd was so wrapped up in first his studies and advocacy work, and later as a leader and professor at the University of Toronto, that he had a natural place to land. And I think Kidd would also argue that his drive for excellence academically and professionally drove him for excellence on the track too.
I cannot wait to sit down with Bruce Kidd to learn more about his and your Runner’s Journey on Tuesday February 21st at 7pm EST.
Have a question for Bruce Kidd about A Runner’s Journey? To submit questions in advance of Sasha’s Stories, please use this link: https://forms.gle/K5MGYMuBcZ1ifWyr7
If you have not ordered your copy of Bruce Kidd’s A Runner’s Journey you can get a copy here: https://utorontopress.com/9781487541040/a-runner-and-x2019s-journey/
Missed our first episode of Sasha’s Stories with Harvey Mitro? Catch the replay here: https://youtu.be/8ixM2nYEc84
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Founded in 1985 by Canadian Olympians and truly extraordinary people, Doug and Diane Clement, the Vancouver Sun Run is one of North America’s largest 10Ks, and was built upon being an event for us all.
“If I can get someone to walk the Sun Run one year and then walk-run it the next, we’re winning,” says Tim Hopkins, the Sun Run race director who has been at the helm of the west coast’s most popular running event since 2005. “We want to see people getting out, being active and making a physical change in their lifestyle and one thing that brings people back every year is the energy and positivity of the event—they fall in love with it, and it’s contagious.”
The Sun Run’s numbers have risen and fallen alongside running’s popularity crests and this year Hopkins has reason to be excited. With a boom happening in our sport since COVID, Hopkins delights in explaining the team aspect of his run, in which corporations and youth teams bring together groups of ten or more to participate.
“We’ve found through the years it’s a really healthy programs for schools, organizations and charities and brings people together in a fun way to challenge themselves,” says Hopkins, mentioning the Sun Run attracts close to one thousand teams and is looking to increase that number this year by offering each team their own customized race day shirts, complete with team names and numbers. “The team element of the Sun Run gives our event a particular identity of camaraderie and sportsmanship and it’s important to tell all of Canada that the program is still wide open and all are invited to join!”
Teams Work: The Vancouver Sun Run aims to attract as many as 1,000 teams. While the Sun Run carries on an important tradition, it remains constantly iterating to attract the maximum number of Canadian athletes. According to Hopkins, we’re all athletes, and the mission of the Sun Run is to provide the largest, friendliest platform in the world.
“Doug and Diane are now in their late 80s and still participate in every Sun Run and they’re great ambassadors of the Sun Run mission—honestly, there’s nothing like it in the rest of Canada,” says Hopkins, with a smile. “Today, while we see a lot of new runners and new teams signing up, it feels like a new day for the Sun Run. I think the 2023 edition of the Vancouver Sun Sun will be a stepping stone for the next forty years.”
The Vancouver Sun Run is being held this year on April 16, 2023. For more information, please click here.
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Our most popular story last year—by about the distance she beats most grown-up runners—was on Sawyer Nicholson, who, at 10-years-old, won the 5K at the Niagara Falls International Marathon. Being geniuses, we decided to check in on her again—and two days later she broke the provincial under-13 record in the indoor 2,000 metres (6:49:64) and set a PB, at the same meet, in the 1,200, running 3:57:84.
The kid is fast, and she’s only getting faster.
Little Feet: Sawyer en route to breaking the Athletics Ontario under-13 record. “I like that I can express myself in my running and show people what I can do,” she told us, from her home in Stouffville, Ontario, a place that’s now been filmed by the CBC, who placed Sawyer at the centre of their evening news broadcast. “The number one thing I want to do is improve all my times and make them as fast as they can possibly can get this year. I really like being on the podium.”
The podium is a place Nicholson has grown increasingly comfortable on, since storming the running world with first place wins at the Zoo Run in Toronto and the 5K in Niagara Falls. To be clear: the 11-year-old isn’t only beating other children, she’s beating grown-up athletes, including men with Boston Marathon tattoos and $350 sneakers. Nicholson, who wears her hair dyed pink at the edges and had pizza both for lunch and dinner on the day last week when we spoke, doesn’t seem to be wilting under the pressure. She laughed often, and had a teddy bear visible on her bed. Often times her race bibs cover most of her shirt. But that’s not to belie her generational talent.
The kid runs like the wind.
“I don’t really think about stuff when I’m running, I kind of just think about getting to the end and how I’ll feel when it’s over and I’ve accomplished what I want to accomplish,” she said. “A lot of people are cheering for me and I want to keep pushing and it might hurt right now, but I’ve done races a lot and I know that feeling will soon be over, and I know that I’ll feel really proud.”
Small Wonder: Sawyer Nicholson, standing out from the crowd. Her personal best in the 5K is 18:55; 3,000 metres is 10:45, and 1,500 metres is 5:04. All of these times are faster than mine and I’m the editor of iRun and wrote a marathon training book and have done Boston twice. She doesn’t spend much time thinking about her form and often her race strategy consists of: just go! It could be that Sawyer just loves running and it could be that grace is also part of her success. I asked her how she celebrates her wins.
“I make sure to say good job to everyone in the race because I would want people to do that to me,” she said. “It’s not really about the medal; like, someone might out-race you even if you have a great race, but it’s just like, ‘Oh man, wow – that person really ran a great race, you know? Congratulations!’ You shouldn’t be upset, just motivated to try again.”
Nicholson tried again after our conversation and set an Athletics Ontario record and brought her dream of running for Canada in this summer’s Junior Olympics one step closer to being real. With each passing race, the 11-year-old gains ground on her fellow runners, becoming one of Canada’s brightest stars. Could she be the next Lanni Marchant, Gabbi Stafford, Andre de Grasse or Krista DuChene? She doesn’t know, but she’s trying. I asked her what it feels like to be Canada’s fastest 11-year-old and she smiled.
She said, “I’m having a lot of fun.”
All photos courtesy of Doug Smith, OMA
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The other day I hosted Sarah Kiriliuk and Luc Zoratto for a frank conversation about Canada’s new risk guidelines regarding alcohol and the two-drink-per-week limit for safe consumption. The conversation, since the Canadian Centre on Substance Abuse, made their recommendation has been divisive and vocal, illustrating how large a role alcohol plays in our lives.
“Good times we celebrate with alcohol, tough times we mourn with alcohol, it’s been ingrained with us for so long,” said Zoratto, a Boston Marathon finisher who has been six years alcohol free. His daughter is 3 years old and he posts often about drinking and running on his Instagram handle, @marathon2sobriety. “Alcohol is pervasive in society, but I’ve also seen a huge change in the perception of alcohol around the new guidelines and I don’t think it’s about ‘sober vs. not sober,’ but rather just being mindful: why do we drink? This week has been good for paying attention.”
Sarah Kiriliuk is the founder of SomeGoodCleanFun and a runner who once held a benefit jog called #DanforthStrong two days after the 2018 shooting in her neighbourhood. Luc calls her a celebrity in the alcohol-free world, and Sarah has strong views. When I mentioned that some runners, including Olympians, have defended their drinking, she said: “That says something about the pervasiveness of alcohol that an Olympian would defend a carcinogen.”
She has begun a campaign that she calls Rethinking Drinking.
“When you stop and think about it, it’s not necessarily that what you crave is wine, but rather you want someone to rub your feet,” she says. “We’ve normalized alcohol through ingrained messaging: ‘have some wine, it will solve all your problems.’ But we know that’s not true and it’s important to remember that and find healthy solutions to our problems. The idea is to eliminate involuntary actions.”
Kiriliuk, who stopped running two years ago though vows to return—she says her running became punitive, and she associated it with punishing herself and looks to explore that relationship—says runners doing Dry January may want to extend their streak into February, and beyond. (As a runner currently practicing Dry January, I found her words rang true).
“You don’t need alcohol to enjoy an engagement and it’s just about ingrained re-programming about how we live and behave,” she says. “To be clear: the new Canadian guidelines say that zero drinks is the best for you, and two drink-per-week is low risk—there is still a risk of cancer with alcohol consumption, it’s only that the risk goes down with the less you consume.”
Luc says that it makes sense for the running community to pay special attention to the new study.
“In the running community, I think we all want to be healthy. We’re all in the same family,” he says, “At the very least the new guidelines are positive because it tells us all to take a second, pause, and think about our relationship with alcohol.”
With many races now offering a free beer at the finish line and run crews famously enjoying post-long run brews at brunch—one of the most famous and largest global run clubs is the Harriers, who bills itself as a drinking club with a running problem—it could be time for runners to examine their relationship with booze. “You work hard and you need to reward yourself, I get that culture,” says Luc, “but why do you need that drink and what’s the going to do for you? I think it’s just about asking yourself questions, which is always something healthy to do.”
Runners are health conscious by nature and we train, and abstain and work hard, because we have goals that we’re trying to achieve. We all want to feel good and enjoy success, both in and out of our running shoes. The attention around the new alcohol guidelines help highlight the alcohol conversation for our community. People love drinking. Runners included. Everyone needs to make their own decisions, but all we’re trying to do is promote the conversation. Be conscious of your choices. Celebrate your free will.
“When it comes to drinking, just like sugar or anything else, it’s all about making healthy choices,” says Sarah of SomeGoodCleanFun. “This is not a conversation about sobriety, this is a conversation about wellness and health and that’s important for everyone—whether or not you run.”
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I’ve always said that I will know it’s time to make a change based on how I feel. And now more than ever is the perfect time to finish writing this marathon chapter of my life.
I’m not saying I’m finished running; I know I will always want to run. In fact, next on my bucket list is a jump down to a cross country race and up to a 50 miler. And there will always be another marathon. But while we will have our three kids at home for only one more school year, I want to have more time and energy for other things. I want to cook more decent meals again with less thrown together. I want to return to baking cookies instead of buying them. And amongst other things, I want to stay up later at night and be able to get our boys from the gym while not hiding in my pyjamas.
JUST KIDS: Krista on her way to 2:39:07 at the 2010 Tamarack Ottawa Marathon, her first National Championship. The best part about this marathon journey is that I wanted it simply because I enjoyed running and setting goals. Although we never needed it as a source of income for our family, it and the other paths I earned along with it, became one. While we were able to upgrade my van with some of the prize money I earned from unexpectedly placing third at the Boston Marathon, we were content with the one I had.
I could train and compete locally and at an international level for the pure joy of it.
Recently, while at my daughter’s hockey practice, I was asked how my training was going for my next marathon. I explained that this one was different, much like how I felt when I knew it was my last pregnancy or some other “last” life event. It would likely be the final time I’d invest this much in the event I had done for the past 21 years. The dads nodded their heads and we continued to chat. And then, one commented that I was fortunate to do it on my terms, which resonated with me; I most definitely am.
JUST DID IT: After completing her Olympic marathon in 2016 in Brazil, Krista DuChene finds her husband for a kiss. My first marathon was something I wanted to try for fun, after retiring from hockey and returning to running. It led me to become the (then) second fastest Canadian with a time one hour faster than my first. It also gave me the opportunity to later compete for Canada at the 2013 World Championships and 2016 Olympic Games. In more recent years I was able to compete in the professional field at the 2017 London, 2018 Boston, 2019 Berlin, 2021 New York City, and 2022 Chicago World Marathon Majors, placing first three times, fifth, and third respectively in the masters (40+) category.
Knowing I was accepted into the professional field at this year’s 2023 Tokyo Marathon—the sixth and final World Marathon Major—would make for a perfect finale.
OH, THE PLACES YOU’LL GO: DuChene in Iten, Kenya, a profound experience along her marathon of life. My one and only DNF (Did Not Finish), in the countless races I’ve done, at the World Championships, will cost me bragging rights to say I am one of only a handful of people in the world to complete all six World Marathon Majors, the Olympic Games, and World Championships. I believe the ones who have completed all eight marathons are four women: Edna Kiplagat (Kenya), Nuta Olaru (Romania), Aly Dixon (U.K.), Deena Kastor (USA) and one man, Emmanuel Mutai (Kenya).
Here’s a brief Q&A I’ve held with myself recently, based upon what others have asked me.
What are some of your career highlights?
- Running into the arms of my family after becoming an Olympian in 2016.
- Learning I placed third overall—not third master—after finishing the Boston Marathon in 2018.
- Being the first woman in 20 years to qualify for the Olympic Games Marathon—less than twelve months after fracturing my femur in 2014.
- Racing for Canada in the Chiba Ekiden Relay in Japan in 2012.
- Training in Kenya for a month in 2017.
- Setting the Canadian 50K record in 2021.
- Having a top eight Canadian marathon time ten times between 2008 to 2022.
- Winning my first National Marathon Championship in my first Saucony race kit in 2010.
MARATHON MOM: DuChene at the 2019 Berlin Marathon. Tokyo will complete her quest to run all the world’s majors. What are some career highlights that you earned along with running?
- Broadcasting the 2020 Olympic Games.
- Sharing my story at public speaking engagements, giving hope to a child who “thought you had to be from a big city to make it to the Olympics.”
- Training under Reid and coaching with his Coolsaet GO Personal Run Coach service.
LEGENDS OF THE FALL: DuChene, with Lanni Marchant and Sylvia Ruegger, at the 2013 Waterfront Marathon in Toronto when both Lanni and Krista broke the 28 year marathon record. What’s next? What else might you like to try?
- Cross Country and 50 miler races.
- Running in Australia and Antarctica, the only two remaining continents I haven’t run in.
- Continuing to coach with Coolsaet GO as well as volunteer coach with our high school track athletes, pacing the occasional workout—as well as beating our two sons in a fun race while I can (distance to be determined).
I am currently very much looking forward to setting other exciting and appropriate running goals for my stage in life, or not, and just running—for the pure joy of it.
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I am tired of Dry January. I’m beginning to wonder what the point even is. Is it effective? Who knows.
I do know it’s a bad feeling when you feel like you’re working too hard with too little break time and deprivation—much like along the lines of dieting or trying to save money—becomes a way of life. If you cut yourself too close to the bone there’s no way that anything can possibly last.
And so: do I carry on or throw in the towel? Give myself a break or, is the desire for a break (from a break from alcohol), proof positive that I should wait out the month? Again: no one knows.
This week, of course, the Canadian Centre on Substance Abuse and Addiction updated their guidelines for low-risk drinking for the first time since 2011. More than two drinks at any one time increases health risks, read the report, and more than six drinks-per-week, especially for women, goes beyond “moderate” risk into something more scary: premature death, and cancer, are just some of the side effects for seemingly low intake of booze. More than ever the research around alcohol seems to say that, if you can avoid beer, wine and spirits, then do so. Water, seemingly always, is the more healthy choice.
However, carrots are also the healthier choice over McDonald’s french fries and it’s probably better for you to read Margaret Atwood than watch the Maple Leafs game. But the question remains about unintended consequences. I remember my first Dry January I posted a photo of my survival tools and there was chocolate milk and a case of Perrier and, given the calories in Hershey’s syrup and all those bottles to recycle, someone commented: is the cure not worse than the disease?
Plus, when you go through life white-knuckled, are you a grumpier human being? Less tolerant of your children at homework time and more obsessive about every bit of information you can gleam on your run from your watch? In short: are you not squeezing the fun out of life? Or am I asking the wrong questions?
It’s certainly a conversation worth having and a discussion that only gets better from the more voices that can be heard. And so iRun will host an Instagram Live this Friday at 3pm EST with @marathon2sobriety, pictured above, six years sober and a recent veteran of the Boston Marathon, and our old friend Sarah Kiriliuk, pictured at the top, Canada’s leading non-alcoholic drinks expert, who runs the SomeGoodCleanFun.com, and is a long-time runner and vocal member of the running community.
What do you think of running and alcohol and Dry January and the new liquor recommendations? In your life, should booze stay or should it go? Let us know in the comments and join us at @IRunNation Monday at 1030AMEST. We want to hear from you all.
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If you are a survivor reading this, please know that your experience, voice, and journey matter. For nearly 50 years, the Ottawa Rape Crisis Centre (ORCC) has advocated for survivors of sexual and gender-based violence in Ottawa and the surrounding region. Unfortunately, the need for the supports that ORCC offers is just as critical today as the day it opened in 1974. In fact, a recent study from the Canadian Women’s Foundation found that “64% of people in Canada know a woman who has experienced physical, sexual or emotional abuse.” (Canadian Women’s Foundation, 2021).
It will genuinely take collective efforts to end sexual violence. This is where Run Ottawa comes in. This partnership helps spread the word about the community’s needs and provides opportunities for raising funds to support survivors directly.
“It’s not an easy conversation to be had and not a well understood space—it comes with a stigma—but we know that we need to address this kind of violence together as a community,” says Candice Shaw, Executive Director of the Ottawa Rape Crisis Centre. “When people don’t understand structural violence, I use the racecourse analogy as if life was the start line for a race: we’re all expecting to participate, but we’re not all starting at the same point. In the case of what we do at the ORCC, it’s all about supporting people in their [healing] journey so we can all have the ability to determine what our lives look like—to live, in a sense, and be free to determine our own path.”
As runners, this analogy of the route hits home. When starting from different points in life (or on a course), any support available can make all the difference. For this reason and more, we are entirely grateful to be selected for a second consecutive year to be Ian Fraser’s not-for-profit of choice for the Desjardins Charity Challenge at Tamarack Ottawa Race Weekend 2023 and to be part of the Run Ottawa and broader running community.”
Fraser has a long history of soliciting donations, starting when he opened his former business Cyclelogik. This year he has set his goal to turbo-charge his fundraising. As Team Captain for STRIDES4ORCC, Ian has committed to running virtually to various sexual assault support centre locations throughout Eastern Ontario while bringing awareness about sexual and gender-based violence further out into the open.
Put simply: we want to promote conversations and actions toward ending sexual violence in our communities.
Freedom found in our shoes is one of the greatest gifts of our sport. Ian Fraser, race director of the Tamarack Ottawa Race Weekend, says his love of running invokes that feeling of boundlessness and release. “Physical health promotes mental health, and running is such a freedom that to think our loved ones and neighbours could be unsafe in our own communities is barbaric,” says Fraser, adding that the thousands of dollars he hopes to raise for ORCC through the Desjardins Charity Challenge at Tamarack Ottawa Race Weekend are used on such things as counselling and crisis services, and fundamental necessities like safe housing, food, and clothing. “Violence against women and abuse of all kinds is reprehensible, unfathomable, and the ORCC provides an essential service with a mission I’m proud to stand within our community.”
It’s not only in Ottawa where non-profit organizations like the ORCC need and provide help. Dr. Shaw says ORCC is a member of the Ottawa Coalition to End Violence Against Women (OCTEVAW) as well as the Ontario Coalition of Rape Crisis Centres (OCRCC) and that across the country, many groups are tirelessly working, and need volunteers and fundraising support to carry out their missions. She’s thankful for what Fraser and the Tamarack Ottawa Race Weekend are building to help draw attention to her network—and she encourages everyone to take an active role in changing the world.
“You have the right to show up in your life the way you choose, and if someone is dealing with violence, it’s our job as an organization and our role as a community to support those who need help,” says Shaw, who’s actively growing her team at Strides 4 ORCC and looks forward to meeting as many people as possible at the big race in May. “Some people run for a finishing time, others run for a release, but whatever your reason, we look at life the same way: it’s your journey, and you have the right to choose your own path. We’re here to support survivors so they can look at life, and running, the same way.”
To donate to Strides 4 ORCC, visit their team page. To follow along with Fraser as he runs virtually runs to every location of the Ontario Rape Crisis Centre, and to contribute to his mission, follow him and Tamarack Ottawa Race Weekend on Instagram @idfraserinotown and @ottawaracewknd.
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The year was 2020. The pandemic was in full force and vaccines still seemed like eons away. I was in need of an additional form of entertainment to help “fill the void” left by the pandemic. Since I couldn’t take vacations overseas like I would typically enjoy doing, I decided to take “vacations” in my own city by exploring new neighbourhoods on my own two feet. This evolved into a passion for “Citystriding,” which refers to runners who are seeking to run every street in their city.
Citystriders are referred to as such because they have signed up for an account on Citystrides.com, which overlays all of their GPS-tracked running activities onto the same map, giving them the ability to see clearly which streets they have run on and which they haven’t.
There are over 50,000 people in more than 100 countries currently attempting to run every block in their cities and almost 5-million streets around the world have been documented as run. Meanwhile, Citystrides calculates what percentage of the city you have completed, so you know exactly how much you’ve done and what you have remaining.When I first registered my Citystrides account I was sure I had conquered a decent chunk of Toronto—it turned out I had only finished around 5% of the city.
Seen on my run: Just some of the murals Brian Putre has captured along his adventures.I had work to do.
Fast forward to 2023. Travel is now possible and social gatherings are back on the agenda, but Citystriding has not gone away. In fact, it is now more popular than ever. Another Toronto runner, Conor Hoekstra, pictured with me at the top of this piece, took up Citystriding more recently, in 2022, after the world already started to open back up. Conor and I are teammates and friends at BlackToe Running, and are now also “friendly rivals” who are taking different approaches to completing all of Toronto’s streets.
My career is in transportation and urban planning, and accordingly I’m motivated by the experience of it all, while running Toronto’s streets. I even run the trails and pathways that don’t ‘count’ towards my percentage completion of Toronto, just because I enjoy exploring them and truly soaking in Toronto’s urban fabric. Getting the chance to see neighbourhoods I wouldn’t normally otherwise visit has been fascinating and rewarding. There is something quite beautiful about the neverending hills and bungalows that make up the Caledonia-Fairbank neighbourhood. And I wasn’t expecting to enjoy the Jane and Finch area as it has a bit of a bad rap, but the people I ran by there were all friendly, quick to offer me a smile and a wave as I ran by. Additionally, as someone who puts a lot of effort into training seriously for my goal races, it’s nice to have this more lighthearted, less “serious” running goal to balance things out.
Conor’s career is different from mine. His field is in math and computer programming, and accordingly when he sets out on a Citystrides run, he finds joy in identifying and then running the most efficient pathways to complete the city. “Citystrides is like Pokémon Go, but with running and without the Pokémon,” says Conor, who has been completing approximately 50 streets per run with this strategy. “There are ways to be strategic about it.”
It goes to show you that there is no right or wrong way to be a Citystrider.
Citystriding can be whatever you want it to be.
With Conor’s strategic approach, he recently leapfrogged me in the Citystrides leaderboard for Old Toronto, despite being at it for a much shorter time. Meanwhile, I hit a milestone of my own, having recently reached 50% completion for the City of Toronto (including East York, Etobicoke, North York, Scarborough, and York, in addition to Old Toronto). Suffice it to say we are both having fun and are motivated to continue our respective Citystrides journeys.
Conor and I are far from the only two in Toronto and across Canada who are Citystriding. What I didn’t realize at the time that I started this was that Citystriders are actually a community within the running community, and a pretty special community at that. When you try to do something crazy, like run all 10,427 streets in your city, that’s the kind of thing that brings people together.
I’ve made new friends through Citystrides and I’ve been on runs with other Toronto-based Citystriders and exchanged tips with them for how best to complete some challenging streets in the city. For example, there is a street in East York called Forestry Service Road that isn’t really a part of the city’s main transportation network. However, I learned it can be accessed via a mountain bike trail in the East Don Valley that would be easy to miss if you didn’t know where to look. Not only was I able to complete this street with the help of my Citystrides friends, but I got some epic views of the Don Valley and the East Don River in the process.
So far, the other Citystriders I’ve met have been in Toronto, but I’d be keen to meet other Citystriders in other Canadian cities, share stories, and perhaps be each other’s tour guides when visiting each other’s cities. After all, who better than a Citystrider to know all the best running spots in their city!
When I first started running, I assumed it was a solo sport. While running is indeed a personal endeavour, it’s something I’ve come to realize is made better with friends. My BlackToe friends keep me motivated to achieve my racing goals, and my Citystrides friends keep me motivated to continue exploring my wonderful city. At the end of the day running is supposed to be fun, and the more fun I can have while doing it, the more I improve as a runner, the greater the benefits are to my physical and mental health, and the more rewarding the whole experience of running is.
Whether you are looking to run every street in your city, or if you are simply curious as to what your map looks like, or are wanting to find out more about how Citystriding works, feel free to visit Citystrides.com and create your own profile. You can find me there and I’ll be happy to lend you a hand.
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Taking Life in Stride
By Harvey Mitro
238 pages, $24.99 Canadian Dollars
As a first edition of Sasha’s Stories I wanted to find a book approachable for everyone, from those who read a lot to those who occasionally pick up a beach read and finally the group that’s yet to discover the best way to recover from a run, the non-readers out there. I picked Harvey Mitro’s Taking Life in Stride: Stories from Life on The Run, which is a collection of 29 short stories. It is a book you can pick up, put down, start from the middle, start from the back, and just find the one story that speaks to you.
Harvey Mitro is a decorated Canadian middle-distance runner. More importantly, he’s an integral part of the Toronto running fabric. I sat down with Harvey before the holidays to ask him to be my first guest on Sasha’s Stories. From all I’d heard about Harvey and his kind and thoughtful interactions over social media, I knew that despite being nervous to meet Harvey, he’d welcome me in with an open heart. Similar to his demeanour, his collection of short memoirs drew me in as it explored Harvey’s life through the vantage point of a runner.
One story in particular spoke to me, On the Trail with Danny Kassap. I am one of the fortunate to know Danny. I trained alongside him; Danny used to run my longer intervals before he started his workout so I wouldn’t be out training on my own. Danny once gave me a pair of New Balances racing flats because I kept racing in these thick trainers (remember those really thin shoes we thought would make us race faster!). Why was Danny, living paycheque to paycheque, giving me the fortunate North York kid a pair of shoes? That was Danny, always wanting the best for everyone who touched his life. I still have those flats and look upon them often with teary eyes and a thankful heart that I continue to have this opportunity to race and run.
When Danny passed away in 2011 it rocked the Greater Toronto running community. One of Danny’s lifetime goals was to compete for Canada at the Olympics in the marathon; he trained tirelessly as he worked at a Fish and Chips shop to support his endeavours. Danny did everything with a giant smile, no matter the hardship from gruelling marathon workouts, to long hours on his feet working, or immigration battles to garner Canadian citizenship. That smile drew you in, the same way it captivated Harvey as Danny was running repeats in Cedervale park back in 2003 as Harvey, “tried [to] match his strides through several repeats.” Danny optimized what it is to take life in stride.
Danny calmly and easily dealt with unpleasant or difficult things, not only not allowing it to affect what he was doing, but to continue to do it with a smile that was as wide as his stride.
I cannot wait to sit down with Harvey on January 24th at 7:30pm EST to learn more about what story speaks to you. To register for the event: https://www.eventbrite.com/e/sashas-stories-episode-1-with-harvey-mitro-tickets-501312387847
Have a question for Harvey? To submit questions in advance of Sasha’s Stories please use this link: https://forms.gle/Y5xMo51RZE58LAXe6
Haven’t ordered your copy of Harvey’s book? To order your copy of Taking Life in Stride, either in paperback, e-book, or audio book: https://takinglifeinstride.ca/.
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Saucony, based in Waltham, Massachusetts, and the shoes worn by the great Canadian Olympians Trevor Hofbauer and Malindi Elmore, was voted the Brand You’d Most Likely Recommend at the 2022 iRun Golden Sneaker awards.
The company, which has roots dating back to 1898 off Saucony Creek in Pennsylvania, makes accessories and many different models of shoes, from the ultra high-end carbon-plated Endorphin Pro 3 ($299.99, pictured above) to the Kinvara ($149.99), in its thirteenth iteration and priced and designed for mass appeal. Saucony beat out all other shoe brands when we asked our readers what shoes they’d recommend to a friend.
“Kinvara 13 are my last two shoes. The current pair I have is amazing. They wear well, they fit will, they breathe well and when wet they dry fast. I personally like that they are light, and have a low heel-to drop,” said Jay Gilmore on the iRun Facebook page.
Nina Ryan said, “I absolutely love Saucony. It doesn’t matter which model; when the shoe goes on my feet, they always feel amazing! I’ve dabbled with other brands, but these always win out. Just the right amount of support, cushioning, and responsiveness—from the day I took up running, straight through til now!”
Brooks came in second place in your voting, and third place was a tie between ASICS and New Balance. Fourth place went to Hoka, which is sponsoring the great Around the Bay race this spring, and fifth place went to Mizuno, famous for their Wave Rider line, now in its twenty-fifth iteration.
All six of the companies are reputable and scored many votes in our survey, but it was the outpouring of affection for Saucony that caught our eye. Not only do runners gush about the Saucony street shoes, but their trail line also earned raves.
“I love the Saucony Peregrine trail shoe. It’s my go to shoe for trail racing. It has the right amount of grip and cushioning for all types of trails,” said Melanie Boultbee, and another runner commented on the excellent Goretex in the Peregrine line.
Malindi Elmore, pictured above, has said that Saucony makes the best shoes in the industry and many runners told iRun that the Endorphin Speed 3 has helped them achieve their PB. Sarah Woodford, who ran her first marathon in 2022, had this to say about the brand: “One thing I’ve always liked about Saucony is they compliment your natural stride,” she said. “Sure, the technology does a great job of making you a more efficient runner, but all of their shoes allow for a lot of natural movement, which I think is important for a lot of runners.”
We didn’t give our readers any prompts in choosing which shoe they would most likely recommend to a fellow runner. And iRun doesn’t stump for any particular brand. But the readers have spoken and chosen a winner: Saucony is the brand that iRun Nation would most likely recommend.
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Coming upon my second week of no alcohol and I’m beginning to wonder why we even drink in the first place. I do feel as if I never want to drink again. Where did that habit begin? I have more energy, feel fitter, leaner, brighter, and have somehow expanded time: it’s not working from home that robs productivity, it’s the long shadow of booze.
With that, of course, comes the vague fear that I’m being insufferable. I see people on social media touting their righteous sobriety and it makes me, like five pale ales in two hours, nauseous. I’m definitely running more, and lifting weights, although I’m exercising so much that I risk overuse injuries. I think I can also get burned out by this lifestyle. Perhaps alcohol is ingrained in our minds as some kind of reward, although it’s strange to reward yourself for a job well done with something that will hinder the next job we have to do. Last night, my friend told me that he likes to drink (and consume cannabis) because it helps him turn off. It’s not healthy to only be thinking of self-improvement. To use every moment as an opportunity to get fitter, smarter, further ahead. That temptation is real and maybe it’s almost from those alcohol commercials that we associate cocktails or a cold beer in the sun with a glorious exhale.
I know I do. How do you take a pause for relaxation with Nuun? How do you pair a cheeseburger after a long run with a Sprite? How do you meet up with your crew after a half marathon and order a round of water? Anyways, as all runners know, it’s all a journey and trial and error and ups and down and a continuous path. Runner’s World recently published a story entitled, “Does Running Have a Drinking Problem?” And it’s not a terrible question. Our sport has been married to liquor so much so that many races offer free beer at the finish line. By no means am I condemning the practice (at least, I think). During the pandemic I ran a marathon and was so chewed up after finishing that I drank my free beer while lying on the ground. It was delicious.
Too cool for Drool: This is an un-doctored, post-race, beer-drinking photo. I drool in most of my race photographs. So, what’s a runner to do?
Our friend Jonathan Marcus, a popular run coach in Oregon and a shit disturber online, told me that the optimum level of a booze for a runner is none. But then again, Natasha Wodak—icon, Olympian—drank three glasses of wine a week before setting the Canadian marathon record. Of course it all comes down to personal choices, but I’m very interested in this subject matter and it ties into why I started running in the first place. I was writing about music when my wife got pregnant and figured I should spend a little less time in the bars. Just then, Born to Run came out and I wrote about it, and I had a friend in AA turn me on to his running. The year was 2009 and I’ve been lacing up ever since. I haven’t given up alcohol, but I have discovered something new in my life that’s healthy and introduced me to a community and immeasurably improved my life.
Still, the question of booze remains and I know I’m not the only runner reckoning with its role in our life. Dry January, on day eleven—and forgive me for being so sanctimonious only eleven days into my experiment, how annoying, I know!—has me questioning everything.
At the very least, asking questions is a good place to be.
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As 2022 comes to a close I want to share with you my favourite reads. Reading is my favourite way to recover from a big run session and the best way to fall asleep. I read a mix of both fiction and non-fiction, generally non-fiction to start my day and fiction to fall asleep. I’m excited to begin Sasha’s Stories, the iRun Book Club, in the new year.
Below is a selection of some of my favourites from this year.
To purchase these books, I provided a link to the author’s preferred place of purchase. Alternatively head to your local independent bookstore, Indigo, local library or wherever you get your books.
The first book we’re going to read in Sasha’s Stories Book Club is Harvey Mitro’s Taking Life in Stride. As promised with this book club, I’ll release a review of the book approximately four weeks before the scheduled podcast—complete with details on how to listen in and provide questions prior to us meeting. Don’t forget to checkout upcoming authors below as well!
Happy Holiday Reading,
Sasha
Non-Fiction
The Practice of Groundedness by Brad Stulberg & Do Hard Things by Steve Magness
Yes, this is two books, but if you’re aware of the work by Stulberg and Magness, you know these two go hand in hand. Stulberg’s book is my go-to for a reminder to celebrate where I’m at in life, especially when it comes to running and hitting specific ‘times’ or paces. Magness tells you how to be tough, defining toughness through a lens of vulnerability and courage not false bravado, which we all need on cold winter mornings, at the start of a hard workout, or just getting back into running.
Preferred Reading Order: First, The Practice of Groundedness, then Do Hard Things. Purchase here.
Take Back the Game: How money and mania have Ruined Kids Sport by Linda Flanagan
Flanagan is a cross-country coach and she’s seen first-hand how we are ruining kids sport. It’s not just the early specialization but the increase in overall training and competition time to help kids ‘get ahead.’ Families sacrifice being a family and she argues to what end. While her evidence primarily focuses on baseball and soccer, we Canadians know this happens in hockey and gymnastics, but it’s also starting to wiggle into running. [I’m really hoping to get Flanagan on Sasha’s Stories].
Purchase Take Back the Game here.
It Pays to Play: How Play Improves Business Culture By Kristi Herold
You know how you go for a run and you’re all energized to get back to work? You can think more clearly, you can settle in to your task, and you just feel better at your job? Herold demonstrates why this is true and now you can take this book to your boss and celebrate why playing, which for us is running, is good for office culture and the company bottom line. This is a great gift to the head of HR or those in the C-suite—or, if you sit at the top of a company consider gifting yourself this book so you can make people happier, more productive, and improve your bottom line.
Purchase It Pays to Playhere.
Fiction
The Circus Train by Amita Parikh
I instantly fell in love with this story. Yes, you’re right, this book is not about running, but it is written by a runner. The Circus Train winds us through the hardships of World War II through the lens of the circus. A story of hardship and resilience, a story about friendship and love, read it first for the story and then for Parikh’s writing. I’m hoping that Parikh will agree to come on Sasha’s Stories to share more about her book and, of course, her love of running.
Purchase The Circus Train here.
Watership Down by Richard Adams
A funny thing happened at the World Mountain Running Championships in Thailand, I slipped on the pool steps and everything went swimming, phone and e-reader included. The e-reader didn’t fair so well and I found myself in a foreign country that speaks a foreign language and terrified I wouldn’t have a book. I stumbled upon a little bookstore in Chang Mai that not only sold English books, but classics. I bought this book because it has bunnies on the cover and little did I know that I’d be drawn into story of Hazel and his colony of friends as they must search for a new warren (home). Watership Down is a story of courage and survival, of what divides us and what reunites us; this is a wholesome story you can read with your kids, but I promise you’ll get so much more than that.
Purchase Watership Down here.
Where The Crawdads Sing by Delia Owens
Yes, I sure was late to the game reading this book. After watching the movie on a flight home I serendipitously came across the book and knew I had to read it. My gosh, I get what everyone was talking about: a story of survival, a story for introverts, a story about getting lost in nature (I feel you trail runners), what stuck we with Owen’s writing was the beauty in the simplicity. Owen’s is a Wildlife Scientist and is an accomplished non-fiction writer with many publications and a few other non-fiction books to her name.
Purchase Where the Crawdads Sing here.
What I’m looking forward to reading over the holidays and with you in 2023:
In no particular order, here are some of the books I’m looking forward to reading in 2023. Please note that some of the books below:
- Harvey Mitro’s Taking Life in Stride(January’s guest)
- Alison Mariella Désir’s Running While Black (Yup, Ben and I are trying to secure Alison for an episode)
- John L Parker Jr’s The Once A Runner Trilogy (1. Once a Runner, 2. Again to Carthage, 3. Racing the Rain. And by reading, I mean re-reading!)
- Lauren Fleshman’s Good for a Girl (January 2023 Release; pre-order available now. Also trying to secure Fleshman for an episode)
- The First Season and The River Road by Dennis Barker (Thanks for reaching out from my initial post Dennis!)
- Bruce Kidd’s A Runner’s Journey (February’s guest)
Happy holidays and happy reading! Stay safe, and be kind, out there.
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Krista DuChene, Olympian, one of Canada’s all-time fastest female marathon runners, has a plainspoken wisdom that only a fool would ignore. Two of my favourite Krista anecdotes are these. First, after she came in third at the 2018 Boston Marathon, a race where the conditions obliviated her competition, she came to speak at BlackToe to a group of runners and described marathon running like this: at least it’s not pregnancy. With pregnancy, you never know when it will end. At least with marathon running, every step you take is one step closer to the finish line. You always know exactly where you stand and you’re always—or, almost always—getting closer to the end all the time.
The other Krista story I love is how she trained going after Silvia Ruegger’s marathon record. Krista would drop her oldest off at daycare and, due to timing constraints, run her speed work around the sport’s centre behind the school. She has a common sense, anti-flashy, no excuse get ‘er done approach to running that feels very Canadian, opposite of gimmicks and hype. So, since she’s a realist and now a running coach with Reid Coolsaet at CoolsaetGo, I asked her about 2023 goals. “The best approach is to pick your race, then work backwards from the race date with your training,” said DuChene, who also mentioned meeting her athletes where they’re at during the start of their training. In other words: if you’re running 20K-per-week currently, your PB in 2019 doesn’t matter.
“Set up your training towards your race gradually, and be sure to not only set up your peak week, but also enough down weeks along the way.”
This year, DuChene set the 30K W45 Canadian Record at Around the Bay and ran the Chicago Marathon. She says the trick to her longevity—a trick she encourages all runners to replicate—is to lean into the process. “A lot of the joy is in the pursuit,” she says. “We like the daily routine of getting up, having coffee, going out and doing our run and checking the box off of our training plan. It’s fun!”
As for fuelling, DuChene, a dietitian, believes in oatmeal, smoothies, and pancakes and waffles with her kids on the weekends. She doesn’t want eating to be punitive.
“I’m currently looking forward to my aunt’s butter tarts,” she says.
When you’re planning your 2023 goals, DuChene has no problem with you being ambitious. It’s fun to imagine yourself setting a PB and there’s no reason not to shoot for the moon. However, even the most hardcore athlete, should also cast an eye, says DuChene, towards long-term wellness and health.
“When any athlete meets with me to pursue coaching with CoolsaetGo, I always tell them I just want them to be active for life,” she says. “Running is great and obviously something I’ve devoted a lot of time to, but good health is what matters. When thinking about your goals for 2023, I just want you to stay active—above anything, that’s my main goal.”
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Brittany Moran is a chiropractor at Runner’s Academy, a run coach, and a 7-time marathon finisher, with a personal best clocking at 2:33:37. In the past nine years, she’s brought down her finishing time by 23 minutes. So when she says she has tips for enjoying your 2023 season, and is willing to boil them down into bite-sized nuggets, we listen. This is the story of your upcoming success, according to the great Brittany Moran.
Reflect on your past season and year.
What was good about your routine, what was not? Don’t commit to something for no reason. Reflect on what’s compelling your goal.
Before setting your 2023 compass, look at your 2022 results. Where do you think you can improve?
Look deeper into your previous year than just saying, for instance, I felt fatigued at 35K. Think about your training—day by day, week by week: What could be better? What could you spend more time on?
Your race in the new year is just one day. So visualize and reflect on your process.
You can only improve if you look back at what you previously did.
This year, keep a training log, stay engaged. And remember what the big goal is: Do you want to run fast this one season or run for the rest of your life?
Consistency over time is where you see improvement.
I’m nine years into my journey and still growing everyday.
With regards to 2023 goals, don’t try to do everything. Choose something big and commit to it, but be thoughtful about what you’re going to stick to—then stick to it.
There’s a real risk in biting off more than you can chew. And doing none of it. More effective strategizing is to choose one or two things you can actually commit to, and follow through.
If you set out to do ten things, and do none of them, your net win is nothing.
Think about strength training. If you’re currently doing none, anything is improvement.
It doesn’t have to be three times a week for one hour. Set yourself achievable goals.
Something, as opposed to nothing, is always beneficial.
I like to think of it as process versus outcome goals.
Process is something you do weekly that helps you get to the outcome you desire.
A lot of us want that shiny new PB, without first crafting a well thought out plan. What are you going to change between now and race day—on a daily basis—to make the outcome goal happen?
Don’t fixate on the outcome goal. Fixate on your daily routine.
Which means you have to enjoy the process. The outcome is one day.
What if the weather is weird, you don’t feel well, your shoes pinch, anything. You don’t want to get to the finish line and say your season was a failure. You’re about to spend four months on something.
Between now and your goal, have wins along the way.
Active recovery will help you stay healthy through the season.
Even on day’s off, keep moving well. Mobility and active stretching is different for everyone, but everyone needs something. I do active isolated stretching every night and mobility exercises before I run.
It’s important to check in on yourself through your season as to how you’re doing. Listen to your body. Your body won’t lie.
This, active isolated stretching, and this, ankle mobility, and this, strength circuit, and this, pre-run technique drills, are examples of mobility routines and active stretching I do.
Remember, and this is important for runners who tend to believe if you can’t do something perfect they won’t do it at all: Something is better than nothing and trying something new is better than skipping an important part of the process just because you’ve been skipping it all along.
I attribute the extent of my improvements to three things: being more selfish, prioritizing sleep, and being more mindful of my fuelling.
Fuelling better, for me, meant I just ate more. Whatever it was, I ate more of it.
I’ve had three stress fractures over the last nine years and don’t want that to happen again. I’m happy to exchange being heavier at the start line for being at the start line, every day.
Eat healthy. But I’ve stopped putting restrictions on what I eat. From a performance standpoint, it’s been helpful. Pasta, stirfrys, eggs. And Shalane Flanagan’s cookbook.
I also make homemade granola on the weekends.
Success, I think, comes down to preparation. And consistency. Even something great won’t make a difference if it isn’t done over time.
A few more things? OK. I think generally people run their recovery runs too fast. I sometimes do too.
If you’re training, you have to make time to recover. Do your slow runs slowly, that way you can do other things.
What other things? I like to include workouts in my long runs. But be careful with that, it needs to be eased in. Generally I find every other week is good for that exercise but talk to your coach.
Adding pickups to a long run is hard. You know what else is hard? Racing.
At the end of the day, you’re working on the process, so enjoy the process—the journey.
The race is a celebration of the hard work you did.
Last thing: winter running shoes are a game changer.
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Long one of our favourite brands, and ubiquitous in the running world—trusted, innovative and synonymous with quality and ethics—New Balance manufactures a brilliant selection of winter gear, both for style, and for your workouts. As we enter our last week of holiday shopping, iRun is pleased to present the New Balance Gift Guide for Runners, quality gifts we are proud to recommend.
Fresh Foam X Hierro v7 GTX
With a Vibram mega-grip outsole and Fresh Foam cushioning, these amazing winter warriors are excellent both on roads and in the trails. There’s superior traction on slippery surfaces and the waterproof, breathable membrane offers cozy toe protection. Available in multiple widths and orthotic-friendly, hard to picture the runner in Canada who wouldn’t appreciate these beneath their tree. Click here for details.
Ankle socks
Dry moisture wicking material and anatomically-friendly construction makes these ankle socks a no-brainer for any runner. Besides, who doesn’t need socks this time of year? Click here, and please dig.
Toque
Don’t sleep on the New Balance line of athleisure-wear. The brand has emerged as fashion-forward and there’s no better example than their flat knit street-style hats, available in multiple colours.
Hoodie
New Balance has multiple genderless lines available and this pink hoodie sweatshirt never fails to elicit raves when worn on a Saturday night. Again: if you only know New Balance for their 880 sneakers, look again at the brand: this is no longer a dad joke company. Stand out, by clicking here.
Running gloves
Back to the basics with warm, knit, moisture-repellant non-cotton gloves, perfect for running outdoors in chilly Canadian winter climates. They’re also touch-screen friendly, please click here, and enjoy.
Backpack
Everyday commuter backpack, again from the company’s street-style line. Durable, stylish and affordable: a nice way in the universe to represent your favourite running brand.
Impact Run Heat-Grid Tight
A hardcore winter running tight, this fabric warms up as you perspire, making them the perfect accessory on your winter Sunday long run. The inner-liner is designed to keep the fabric off the skin and these are also durable—I’ve worn mine, hard, for years. Get some, right here.
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Do you know what it feels like to live in a climate where the air hurts your face? I do! Welcome to Alberta! We can get temperature swings of 30 to 40 degrees in the span of 24 hours. You are either picking out all your layers one day, and then shaking out a pair of crops the next.
The only thing I don’t change are my shoes.
Timeless, reliable, tried and true for me are the Nike Wildhorse trail shoes ($102.99). They have trudged with me through many deep mud puddles and smelly bogs, snow drifts and all the fluffy snow Mother Nature can possibly taunt us with.
These shoes have heard me question my sanity while sliding down slick, muddy trails and while running a race during -40 C windchill conditions. They have listened to me cry about how I was sure that I couldn’t take one more step. But those tough little Wildhorse shoes always made sure I took the next step, no matter what.
Lightweight, with a rugged rock plate and lugs that take a healthy bite into the dirt or snow, they have taken me through some questionable conditions, where I have fallen repeatedly, yet always able to get up and keep moving.
Earlier this fall, I went on a day hike up Coliseum Mountain, pictured above, and as we scuttled across a narrow section of loose scree, I was incredibly thankful for a solid pair of shoes that helped me not lose my footing.
Always wild and free, and on my own terms, breathing in that fresh air is exactly where I want to be. I am eternally grateful that I am able to do this and so happy to have found the pair of shoes that can take me there. Highly recommend.
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A goal should almost be thought about backwards—it’s not what you want, but what you’re ready to give up to get there. It’s easy to have aspirations. We would all like lots of things (plenty outside of running) that are not going to happen. But what can you do, in your running, to make your goal come true? (Like Kinsey Middleton, pictured above, the 2022 winner of the Ottawa Marathon and the first Canadian woman to do that in fifteen years). Is it a time goal, a distance, a diet, a fundraising number for an old friend? According to Reid Coolsaet, you have to shoot the gap in your dreaming between lofty and realistic. The right kind of ambition that will make you love the path you’re proposing you do.
“A goal should be achievable, but scare you a bit,” says Coolsaet, pictured below, whose accomplished goals, twice, include marathoning in the Olympic Games. “If your goal seems too easy, you can sell yourself short in training and still get it, but if you don’t believe your goal is attainable then you also might not be motivated. The sweet spot is something achievable—but far from a given, and if you’re not excited about your goal, then it’s not really worth it.
Goals are about trying new things and getting out of my comfort zone.
Coolsaet, who has graduated out of training to break the Canadian marathon record to become an ultramarathoner, race director and coach (now alongside Krista DuChene), is an old hand at setting himself dramatic, yet somehow obtainable, goals.
“I would’ve been more successful in 2022 had I stuck with distances and surfaces I’ve done my whole life, but that wasn’t as exciting to me as the prospect of the unknown,” says Reid, who raced a lot this past year, two 100Ks, two 50Ks, a 50-miler and a 100-mile race. “Curiosity, as much as anything, is what gets me excited about goal setting and excitement as a motivator I think is underrated—when I’m excited about the goal laid before me, it shows up in my training every day.”
I was interested in hearing about the goals from iRunNation (sign up here and make your voice heard). Tracy Shouldice wants to show up at his races without getting sick. Michele Cradock wants to race Tokyo and achieve her sixth star. And Chanty Medeiros is coming back, now that her first child turned two, to the half at October’s TCS Toronto Waterfront Marathon. Brian Putre, who runs with BlackToe, is running every street in Toronto. Ben Flanagan and Natasha Wodak, of course, want to qualify for the 2024 Paris Olympics and lots of crews are competing at the Vancouver Sun Run in April. That same month the 30K at Around the Bay in Hamilton is already 75% sold (and the 2x15K relay is 80% sold; now is the time for pulling triggers). Are you running the Beneva Quebec City Marathon in September? For people running the great spring marathons in Ottawa, Toronto, Calgary and Vancouver, have you first decided where you’re going to run your half?
There’s a reason why February’s First Half in Vancouver and the Chilly Half Marathon in Burlington on March 5 sell out every year: racing keeps you honest. It gets you out of the door when you need to wear two pairs of gloves.
So what does your 2023 look like?
Plenty of runners said they wanted to either avoid injuries, or return to running after spending large swaths of 2022 on the injured reserve. I know I want to do Dry January. I want to race more. I raced twice this year, two marathons, that’s it. This year, I’m going to race twice before my spring goal race (and just like last year, my goal has nothing to do with time, but rather a feeling of mastery: I want to finish with grace). Reid Coolsaet says the trick to achieving your big goal is to lace your path leading up to it with smaller incremental goals. Even the Olympians race themselves into shape. And so, if you’re planning a fall half marathon, best to find a summer 10K, and sign up today.
“Goals work best when you have benchmarks and can continuously knock off small chunks,” says Coolsaet, adding smart, realistic goals might include doing core strength exercises twice-a-week or else, for instance, if you run four-times-a-week, shooting for nine runs in two weeks: small incremental improvements to take you towards the larger vision at the end. “But listen, it still comes back to excitement for me. I used to do pool running a ton, but now I’m not motivated to do it, so I don’t. If you don’t enjoy the process, you can’t run for many years and 2022 goals aside, long-term running is the only way you can see your potential.”
What do you want to achieve in the new year? Visualize your winter, your spring. How do you see yourself living for maximum happiness and how will that dovetail to the time spent in your sneakers? I want to stay fit, sharp and active. I want to run hard in February, give my kids a training plan they can stick with and host a fundraiser for Stephane Okenge at the Ottawa Marathon. I want to run 49K on my forty-ninth birthday (oh boy) and I want everybody in Calgary, Montreal and Halifax—places outside of Toronto—to know we see them and salute them and I want to visit as many races and meet as many runners as I possibly can. And with that, we’ll give the last words to Reid.
“Goals should be about the balance between doing things you don’t like and doing things that you love which, in the end, serve just one purpose—to make you appreciate running,” Coolsaet says. “In 2023, try new things, set new benchmarks, but always embrace the unknown because most of this, above anything, should really be about having fun. It’s the best way to see results.”
Top photograph courtesy of the Tamarack Ottawa Marathon; Reid shot courtesy of Reid; Chilly Half picture, featuring Reid smiling at Krista, courtesy of the Chilly Half Marathon race.
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Montreal is known for its rich European-inspired architecture, diverse cultural and urban landscapes and an eclectic food scene. All reasons why the city is the perfect weekend getaway, in particular for runners considering their race calendars for 2023.
With a race date in late September, the Marathon Beneva de Montreal is the perfect race for runners looking for a fall destination race, that can be a weekend or week-long vacation. Whether you’re traveling solo or bringing along your family and cheer squad, there’s plenty for everyone to enjoy throughout race weekend and beyond. First held in 1979, the event features a range of distances including a 10K, 5K and kid-friendly 1-K on Saturday with the marathon and half-marathon distances on Sunday.
In the pre-dawn hours, marathon and half-marathoners make their way to the start line at Espace 67, located on Île Ste-Hélène, for an early morning start that includes a breathtaking view of the Montreal skyline. Haring the conversations at the start line, its clear that for many runners, this is their first race after more than two years. The energy and excitement among the field is palpable. Between the views, the runners and spectators its a welcome energy boost everyone needs at the start of a race.
I’m running the half marathon and welcome the split that occurs as the course weaves through the cobblestone streets of Old Montreal and back into Olympic Park. Overall, it is a challenging course. One that features its share of shifting inclines and cobblestone underfoot. It’s all reminiscent of the charm and character that’s synonymous with running in Paris and other European cities.
As I make my way along the course, I’m grateful that it also offers a city tour of some of the city’s most historic attractions including one of city’s most prestigious places, Place d’Armes and Notre-Dame Basilica.
The fall colours that are dotting the treeline in some of Montreal’s most prominent green spaces including Maisonneuve Park and the Botanical Garden offer views that make this event breathtakingly picturesque. And as the city awakens on a Sunday morning, it’s the crowds of runners and spectators that seem to be bringing the otherwise bustling Sainte-Catherine Street to life.
Rounding the bend into Olympic Park’s Esplanade, crowds of cheering spectators, line the path into the park. Making my way over the final incline, the stadium is a welcomed view and I take my energy from the group of local cheerleaders. Crossing the finish line, the cheering crowds of friends and family welcoming runners is electric as the celebration overflows beyond Olympic Park and onto the city streets. Race day is for celebrating and the post-race atmosphere through out neighbourhoods including Montreal’s Little Italy is just that-an ongoing celebratory spirit.
Anna Lee Boschetto is an iRun contributor and runner covering destination racing, fitness travel, food and nutrition.
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Today is Stephane Okenge’s twentieth birthday and his mother says the boy and his family are refusing despair. Six weeks since a car accident in Nebraska left the college athlete quadriplegic quadriplegic, the family has bound together, seeking comfort in their community and actively pursuing gratitude, despite the horrific circumstances—every parent’s worst nightmare.
“If it had to happen to anyone, we’re a good family for it to happen to because we have great support mechanisms all around us; the running community, our international connections and all of Stephane’s trainers, managers, coaches and friends,” says Trisha Okenge, who recently moved back to Ottawa to look after her son after eleven years offering humanitarian aid in East Africa. “We’re feeling how important all of these connections are and have been deeply moved by our disparate networks coming together. It’s amazing and has really helped to boost our morale.”
Stephane was a passenger in a horrific car crash on October 23 and has since been moved from Nebraska to Ottawa Hospital, where his mother says the attention he’s received has been superb. Transferred from the Intensive Care Unit to the Acute Trauma Wing, Stephane has recently experienced slight mobility in his left arm, and his mother—who finds hope in small rays of light through persistent dark clouds—says the family is anxiously awaiting her boy to graduate into the Rehabilitation Unit.
“The hope is, in the Rehabilitation Unit, Stephane will see more of what’s possible in life and realize he can still end up happy—that he can have a business, relationship, family, and that all kinds of things are still possible,” says Trisha, adding that her boy’s athleticism has served him well in his recovery. Skills he’s learned from a lifetime of sports are serving him well in his struggles.
“He has an awful lot of fight in him and you can see it in the steeliness in his eyes. Even in something like his respiratory exercises, he’s pushing through for one set more than the respiratory therapists normally prescribe,” Trisha says. “I think athletic people tend to push themselves and see what’s possible and Stephane’s drive encourages all of us.”
He’s in touch with his friend, the driver, and the two teammates (and their mothers) are motivating one another not to lose hope. Encouraging the family alongside Stephane’s resiliency—which isn’t only physical but also emotional—is the generosity of strangers and friends.
The original GoFundMe raised $150,000US and saw more than 1,500 people contribute money to the family’s $750,000US American hospital bill. While insurance claims still need to be settled, Trisha says her tight knit family is also focussing on the fiscal realities of what is to come next: she left her job in Ethiopia and needs to renovate her small house to fit the adaptive devices her boy needs. There’s shock. There’s despair. And then there’s the hard work of survival.
“Today is certainly a different kind of birthday for Steph than he would’ve imagined and I’ll be honest, everything is shocking and hard, but we’re resilient and mixed in with grief and sorrow is hope and appreciation,” says Trisha. “Inspired by Stephane, we push forward doing everything we can to take ownership—we’re doing everything we can to direct how all our lives can be as positive and productive as possible as we face many new realities.”
Jeff Williams, Stephane’s uncle, recently set up a Canadian GoFundMe to help in the retrofitting of the family home in Ottawa and securing assistance devices for Steph. To make a donation, please click here.
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Obviously there’s a surefire way to avoid a hangover this holiday season—but who wants to do that? So let’s just assume that you might imbibe this month to celebrate the end of a long, hard year of great running milestones, terrific friends and wonderful personal bests achieved at your races. (Isn’t that why all of […]
There are just so many great running products that making a Gift Guide is a joy. What if money was no object and you could advise your friends on the very best of everything, what would it be? What follows is a selection of products I can vouch for from companies I love that are […]
The butter soft ride in the New Balance FuelCell SuperComp Trainer feels as if you’re running on marshmallows. After countless exploration and different models, the Fuel Cell, with a carbon-plate and 47mm midsole drop, is a unique offering: a training shoe built to absorb shock and endure kilometres, but carbon-plate loaded, it also lends itself […]
Welcome to Sasha’s Stories. Where do we even start? There’s just so much I want to share. I guess this story should start with who I am and why I love reading. Hi, nice to meet or re-meet you. I’m Sasha Gollish. I’ve been a member of Team Canada from everything from the 1500m to […]
To surpass oneself despite a hard blow of fate! When an unfortunate event occurs, we have three choices: let it define our life, let it destroy us, or use it to get stronger. On October 28, 2022, it was four years since I had my road accident. Four years of this life experience strewn with […]
The futuristic, ridiculously comfortable and stylish new Cloudgo shoes from the Zurich-based sportswear company On are a revelation. They’re light and they’re neutral, but many of your running shoes also successfully succeed at that. What’s special about the Cloudgo is the energy release system and springs: the bounciness almost creates a lever that makes the […]
Clubs and other running groups provide challenge, camaraderie, encouragement, learning and fun. You never know who you’ll end up running around with! Lots of reasons why Group Therapy is good: • Safety: Someone to help in case of injury or sickness; to make sure your outfit matches your shoes • Motivation: Seeing others of similar Kenyan genetics […]
It’s not easy, which is why I think it’s worth writing down, but I ran a good marathon Sunday. I say ‘good,’ because my goal was certain: run the marathon in such a fashion that each step wasn’t spent swearing I’d never do this again. I ran my first marathon at the Waterfront in Toronto […]
Deep Sleep is a product from Genuine Health, a Canadian company that makes all-natural science-based supplements and they recently released a sleep aid that they wanted runners to try. BlackToe Running in downtown Toronto is where I train, and we had Michelle Lostracco, a well-known runner and Genuine Health VP explain her product to my crew. “It’s […]
“I don’t want you to think I’m a drinker. I can stop if I want to, only I don’t want to.” Marilyn Monroe. The night before I broke the 28-year-old Canadian women’s marathon record, I went out with one of my running girl friends for pad thai. My final bit of carb loading before the big […]
“If you drink alcohol more than two times per month, you are basically telling your body/coach/teammates that you really don’t care about becoming a better runner,” Tweeted Jonathan Marcus, a popular running coach and trainer in Portland, Oregon. “I strongly disagree,” responded Natasha Wodak, Canada’s all-time fastest female marathon runner. “I drank two or three […]
Andre Okenge got the call that every parent dreads—your son has been hurt, come quickly. “It’s hard to describe, we’re devastated,” he says. “It’s just crying, crying, crying.” Stephane is his 19-year-old son and on October 23, the young man was in a car accident, and the basketball player on a college scholarship in Lincoln, […]
Apple has long set the stage for technology and they’ve been pushing the envelope in wearable fitness innovation for the past five years. With the popularity of the Apple watch and the innovations to the latest iPhone, Apple is now offering their Fitness+ application to everybody, even athletes without an Apple watch. We recently demoed […]
The extraordinary true story of the 10-year-old girl who ran 3:49-per-kilometre to win first female at the Niagara Falls International Marathon last weekend has caused quite a stir. Should a little kid be running that fast? Is the child being too aggressively pushed by her parents? In Canada, might we see something like they witnessed […]
Malindi Elmore told the papers that, running along the streets of Toronto, she could hear the cheers of the crowd. Elmore, two-time Olympian, Canada’s second all-time fastest female marathon runner, won the Canadian Championships on Sunday at the TCS Waterfront Marathon and gracefully completed her goal, afterwards watching the hockey game with her kids. How […]
Finding the right shoe that offers both stability and lightness isn’t easy. As a recovering heel-striker, this is a combination that can make all the difference by giving me the added support needed to kick this bad habit and keep me on my toes. When ASICS brought out the NOVABLAST, in 2020, it was one […]
Sasha Gollish is that rare kind of brainiac runner—she holds the 40+ indoor mile Canadian female record and won gold at the 2022 NACAC Half Marathon Championships. She’s also a civil engineer with a PhD and a humanitarian, plus she has a good sense of humour. “I feel like there’s space in the community for […]
Natasha Wodak is one of the fastest all-time Canadian female 10K finishers and, after her race last month in Berlin, the fastest all-time female Canadian marathon runner. How does she do it? And, equally important, how can you? Obviously she’s inherited preternatural gifts and her work ethic and ability to endure pain can not be […]
Genuine Health is a company that makes all-natural, science-based supplements and Lauren Hauswirth, pictured above, is their product development manager. She says their Deep Sleep product is an idea that came out of the pandemic, when her team realized there was no longer a separation between home life and work, and people were feeling stressed […]
Few hobbies lend themselves as well to body ink as running—the Boston Marathon logo; the internationally recognized symbol of the Ironman finisher, a mantra or a phrase written down on an ankle: “Long May You Run,” these are just some examples of the great running body art of the iRun Nation. Seems like more and […]
The recent announcement of the end of the ArriveCan app and vaccination restrictions to enter the country may help the Niagara Falls International Marathon recruit more participants. Diane Chesla, co-race director of the esteemed Canadian race, says it’s not that Americans who might now enter her race aren’t vaccinated, it’s that they didn’t want to […]
The great thing about running, perhaps the greatest thing, is that if you do it right, and are lucky, you can do it for your entire life. If you can keep on running, if you avoid injury, don’t lose your mojo, and are afforded the luxury of time, then not only will you be able […]
Alex Cyr is that rarest of creatures: an elite runner and also an expert journalist. Cyr, who has written for Toronto Life and frequently for the Globe & Mail, recently wrote a story about running shoes for the paper that I found informative and readable, a very difficult mix when wading into the minutia of […]
It comes to no secret to anyone that Quebec City, besides hosting one of the country’s best races at the Beneva Quebec City Marathon starting September 30, also has lots of entertaining enticements to offer a racer when they’re not going for their gold, or resting. These are just some of the fall highlights in […]
Bladder leaks associated with running or jumping are caused by weak or damaged muscles in our pelvic floor. Uresta, a great new product spearheaded by CEO Lauren Barker, inserts vaginally and provides support to those muscles to stop the leaks from occurring. “I always like to say it’s like an ankle brace, but for your […]
Imagine finishing a marathon and realizing it was the start of a new journey. For Tarrant Cross Child, who is a member of the Blood Tribe First Nation in Southern Alberta (Treaty Seven), which is a member tribe of The Blackfoot Confederacy, the journey of hope and restoration began in 2015 at the Saskatchewan Marathon. […]
A woman died because she went for a run. It’s not right. It’s not fair and we can all help stop it. This hits me viscerally. I feel ashamed to be a man and feel disgusted this kind of story is not all that uncommon. Women deserve to be able to run at any time […]
If ever you’re looking for an antidote to the day’s bad news, it’s hard to beat asking runners what they think about when they think about Terry Fox. In the most popular Facebook post at iRun in months, we asked our readers what Terry means to them, just over a week out from the annual […]
The Marathon Beneva Quebec—A Healthy Invitation from Brunet, is rapidly approaching which means one of Canada’s greatest road running races is happening soon. The event kicks off September 30 and runs through October 2 and the price increase will take place on September 6th at 11:59 p.m., so grab one of the few remaining bibs […]
Before the Ottawa Marathon, when Lanni Marchant was racing just weeks after the Vancouver Marathon at 38-years-old, Lanni and I hosted the Ottawa City Run Club at Superette, arguably the country’s trendiest cannabis shop, where athletes in Canada need to purchase CBD. CBD is the non-psychoactive component of the cannabis flower and, in America, it […]
How far you’ve come is astounding. In case you forget, I want to remind you: you look great and your journey hasn’t only impacted you. Everyone around you is inspired. This is why we run: to redefine who we are and what we’re capable of and, while it isn’t easy and it isn’t over—the finish […]
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls International Marathon (NFIM), exploring the mind-body connection of running and how lessons learned can be applied to life. In my last article I explored pure enjoyment as a key in experiencing runner’s high. I’m going to venture far off the beaten path for […]
The springy, foamy elastic lift off on the ON Cloudmonster is unlike any shoe I’ve ever run in, and I’ve been reviewing sneakers for the last fifteen years. With a heel-to-toe drop of 6mm and a weight of 275 grams, the ON Cloudmonster—originally produced in Zurich by three friends, including multiple Ironman winner Olivier Bernhard—provides […]
As an elementary school teacher, September brings great excitement starting off a new teaching year. It’s also a time of transition, where life becomes significantly busier for my family and I. I currently train with the Newmarket Huskies, and am a part of the Brooks Run Happy team. I train twice a week with my […]
My favourite trail shoe is the Salomon Ultra Glide, from my sponsor, and it’s what I’ve used in all of my trail races so far this year and most of my trail running. For me, it’s the most versatile trail shoe as it has lots of cushion (38mm stack height of responsive EVA) and yet is […]
It’s official: the 2022 Canadian Cross Country Championships on November 26 are moving from Wesley Clover Parks to Mooney’s Bay (the park near the Terry Fox Athletic Facility) in Ottawa, Ontario. I have seen some debate online as to whether this is the right decision and whether the course truly needed to be moved. I […]
When we published our list of best fall road races, the comments from our readers came, like a racer, fast: what about trails? It’s a good question and an important one that needs addressing. More and more road runners are turning to trails to get into nature, appreciate the ground’s natural softness and leave the […]
Evan Dunfee is a 31-year-old race walker from Richmond, B.C. and his magnetic personality and fun social media feed has made him something of a phenomenon in our sport. Over the weekend, competing at the Commonwealth Games, Dunfee earned a gold medal and set a Canadian record in the 10,000 metre race walk, an event […]
As a longtime ASICS runner, the Kayano have been my go to shoe when it comes to distance training. I’m hopeful for a fall marathon, and when the latest iteration of the Kayano became available I had to give them a try. Admittedly, I also wondered how it was that such a tried-tested-and-true shoe could […]
There have now been two significant times that my running, and life, has been drastically improved by Hotel X Toronto. The spot, which is located inside Exhibition Place and just north of the MGT, one of the most popular running routes in the country, is not only luxurious and absurdly conveniently located for a runner […]
Stephanie Kay, nutritionist, believes diets are stupid. She says she believes in self-care, and quality over quantity. She’s written two cookbooks and had her heart set on playing in the WNBA growing up. Kay knows about sports and food and that’s why, when she says, “eating for your health means both your mental health and […]
Tata Consultancy Services, according to Michelle Taylor, Head of Global Sports Sponsorships, is a B2B IT company using sports sponsorships to drive purpose and innovation. With offices all over the world, the multi-billion dollar tech brand has also become a global powerhouse in the world of running. Already the title sponsor of the London, New York, Mumbai and Amsterdam marathons, TCS enters Canada this fall as the title sponsor […]
It’s hard to admit what’s painfully true: the summer is more than halfway over and the race season is beckoning—it’s time to start seriously considering what you’re going to race in the fall. The good news is, as the temperature gets cooler and thoughts turn toward pullovers and tights, there are hundreds of great races […]
The Montréal Marathon was begun by a runner and a cyclist and between 1979 and 1990, it became a symbol of pride for Montreal. Started by athletes for athletes—the marathon was the only distance offered—it was a beacon of racing and competition and a sign of the health of marathon running in this country. For […]
There’s nothing better than a perfectly made neutral shoe. The Glycerin, one of the world’s most popular running shoes and a sneaker now in its twentieth iteration, is that shoe with as much perfected details that you almost forget what you’re wearing when you’re on your run. When the shoe works, that’s how it should […]
“I think to run well you have to maintain your confidence at all times,” says Cam Levins, who recently broke his own marathon record with a time of 2:07:09 at the World Athletics Championships in Eugene, Oregon on Sunday. “No matter what’s going on—whether things go well or go poorly—you can’t lose your belief in […]
I decided to do IRONMAN 70.3 Muskoka about two weeks before gun time, even with the crazy schedule of putting on IRONMAN 70.3 Mont-Tremblant and Mike Collingwood Meech Lake Triathlon. Preparation and tapper were OK going in. We arrived late at the event, and I was only able to bike the run course the night […]
Heather proudly calls herself a nerd—so it’s no surprise that she is transforming into Wonder Woman this summer in support of Holland Bloorview Kids Rehabilitation Hospital. Heather is one of the many super heroes taking part in the SuperPower 5K, Toronto’s only cosplay run. Presenting sponsor FAN EXPO Canada and superpowered partners iRun and Kardia […]
It’s tempting to say that Richard Hong, 16, heard a call that had always been there in retrospect—quietly in the background, unnoticed, like one of those long runs he now regularly pounds out, where it’s impossible to remember when it started and where the the end is so far in the future that it doesn’t […]
Sasha Exeter is a long-time runner and friend of iRun. A mother, an athlete, an outspoken voice in the media world, Exeter breaks down barriers and speaks her mind and improves every world she inhabits. When we heard she was launching an affordable running line with gear in all sizes, we wanted to hear from […]
Mark Sutcliffe founded iRun magazine in 2008, and last week he declared his candidacy to become the next Mayor of Ottawa. Mark’s a mentor to me, a friend, and will be well known to many of you as a longtime presence in the Ottawa Citizen, on the air of CFRA, CityNews, Rogers TV, and CPAC […]
The comfortable, affordable activewear we’ve all been craving! As a runner, my laundry bin at the end of the week consists of 90% workout gear, and 10% ‘other.’ As I gear up for the Chicago marathon this fall, I’m lifting, hitting a speed workout, or running LOTS of long, easy miles daily—meaning I’m always feeling […]
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls International Marathon (NFIM) exploring the mind-body connection of running & how lessons learned can be applied to life. I hate to start with bad news, but not a lot of runner’s actually experience “runner’s high.” It’s damn hard to do. Why? Probably because […]
One of the country’s best races—with distances of marathon, half marathon, 10K, 5K and 2K kid’s run—gets a refresh this year with exciting changes to the course. The Beneva Quebec City Marathon, a healthy invitation from Brunet, taking place September 30 – October 2, is a true destination marathon for runners and walkers. The popular […]
Ben Flanagan went out fast this week at the 10K competition in Boston, put on by the organizers of the Boston Marathon. Fresh off winning the 10K championships in Ottawa, Flanagan, 27, from Kitchener, Ontario, knew he felt good and ready to run fast, but he was admittedly struggling as he tossed out his race […]
That feeling of seeing someone you love achieving their dream and watching them complete a race brings about such warm feelings and hope that oftentimes running couples find themselves moved to tears. It’s pride mixed with admiration, relief, a second-hand runner’s high and equals—bliss. “I was trying to push her along with a half […]
It’s not just that the 1080v12 from New Balance feels so soft, it’s that the cushioning combines with a responsiveness to make the shoe feel comfortable, but also fast. The best of both worlds. An update on the popular New Balance 1080, which I’d recommend to almost anyone, this all-purpose neutral training shoe is good […]
Established in 1996, the Toronto Pride and Remembrance run is a live memorial to founder Alan Belaiche’s late friend Richard Robert-Leroux who had died from AIDs the previous year. Now on its 26th anniversary, the run serves as a massive symbol for many members of the 2SLGBTQ+ community, including myself. As a GenZ member of […]
The International Figure Skating Union has raised the age limit to compete at the Olympics. Athletics Canada should do the same. Earlier this month, the International Figure Skating Union (ISU) voted in favour of a proposal to gradually increase the age limit for the women’s single event from 15 to 17 ahead of the 2026 […]
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls InternationalMarathon (NFIM) exploring the mind-body connection of running & how lessons learned canbe applied to life. In my previous articles I talk a lot about “flow,” but, as runners, we can probably relate better to the term “runner’s high.” These terms both refer […]
At 40-years old, Steve Hollingsworth, father of three, is busy. While he dreams of qualifying for the Ironman in Kona, he also works as Chief Revenue Officer of Genuine Health, a 30-year-old Canadian company specializing in natural, science-based supplements. Hollingsworth, perhaps more than most, is familiar with a working dad’s time-crunched existence. He has big […]
It can happen to anyone: you train for your race, you show up on race day, you tie your sneakers and . . . bonk. What is a bonk? Well, when it happens it generally pertains to when you run out of fuel and you most certainly know it: for instance, a spectator might have […]
Like a lot of us, I wear running clothes oftentimes while not running. Sometimes, it works. But, more often, it’s a really fast way to arrive underdressed for an appointment, even while working in the running industry. Forward With Design, FWD, is a Canadian company that elevates the “athleisure” trend with stylish, comfortable activewear, that […]
There was a lot of joy, fun and sense of community brewing in East Scarborough on Saturday, June 4th. Not just a race, the Inaugural Scarborough 5K was a reflection of the diverse population of Toronto. Held at Morningside Park in east Scarborough, 150 runners descended on the luscious green space for a run in […]
Last Tuesday, Kirsten Fleming, executive director of Run Calgary, alerted her race participants that their medals probably wouldn’t arrive for race day. Despite being ordered in January, supply chain issues kept the medals on a vessel around Vancouver for a month and, by the time the ship docked, the line for unloading the cargo placed […]
After two years’ absence from the calendar—for reasons we’re all too familiar with—the Marathon Beneva de Montréal is coming back strong! The organizers of Québec’s biggest running event have spared no effort to satisfy hardcore runners looking for a challenge, but also those for whom running is more of a “contemplative” pursuit. Quebec’s metropolis is […]
Watching the runners at the 2022 Tamarack Ottawa Race Weekend, I felt, as a sports fan, that I was watching the best athletes at the best sporting event in the world. Of course, it’s personal. I don’t know Steph Curry or Vladimir Guerrero, but I do know Kinsey Middleton and Natasha Wodak. Middleton, who took […]
Cleo Boyd is a 28-year-old runner from Mississauga who placed second to Leslie Sexton last year at the Canadian 10K Championships in Toronto with a time of 33:11:22. On Saturday, Boyd is lining up against Krista DuChene, Olympian, at the Canadian 10K Championships in Ottawa, and DuChene is a runner who Boyd says inspired her […]
Peter Symons and Samantha Johnson, two marathon runners in Toronto, were recently featured in a popular story in iRun magazine. This is that story. Being underdogs and positive, generous people, I followed-up with the two athletes and asked them what they’ve learned month after month and year after year in their shoes. These are their […]
Jess Lambert was given a 60/40 chance of ever walking again after a cliff jumping accident forced doctors at the Ottawa Hospital to fuse a rod to her broken spine. “When I woke up in the hospital, I was obviously in shock. My family was with me and to get that diagnosis of possibly not […]
I had just started up the Burrard Street Bridge when my right forearm started to cramp. I had just finished my most recent bottle and found that holding it was making my hand and arm start to Charley horse. Not exactly a great sign knowing there was still 12 kilometres left in the race. I […]
On March 8 2022, International Women’s Day, Lululemon launched its first running shoe. Though Lululemon sells running performance wear, breaking into the running shoe market, currently dominated by companies like ASICS, Saucony, New Balance, Adidas, who also makes a running shoe designed for women, and Nike, would undoubtedly be challenging. However, Lululemon found a way […]
Disclosure: I am a lululemon ambassador and I received these shoes for free. But, as always, all opinions are my own. On International Women’s Day, Lululemon launched their first ever line of running shoes. After four years of research and development, over a million foot scans, and countless rounds of wear testing, these shoes were designed […]
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls International Marathon (NFIM) exploring the mind-body connection of running & how lessons learned can be applied to life. In my last article I talked about the concept of “flow” by researcher Mihalyi Csikszentmihalyi. To recap, it’s a state we can get ourselves into, […]
Alexandra Telford, pictured above, a master of architecture student at Carleton University, was running intervals under the hot California sun this Christmas, deep into a gruelling training camp that was helping her prepare for the upcoming indoor track season. It was here she received a message from her former teammate, Quinn Lyness, asking her to […]
Everyone runs for their own reasons, but too often the people who set world records are the runners being recognized. In actual fact, it’s the middle of the pack runners, even the back of the pack people—the runners who do it day in, day out, despite obstacles and hardships, setbacks and medical situations, and who […]
I ran everyday in April for the Ottawa Rape Crisis Centre. When I was running, I really thought a lot about people who are affected by sexual violence and I thought about how my step mother is always concerned about me running alone. If she sees that I am running, she always messages to make […]
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls International Marathon (NFIM) exploring the mind-body connection of running and how lessons from running can be applied to life. In this article, I want to introduce you to the concept of “flow.” (My last article was about how you can use the body […]
A few days after the Boston Marathon, where Malindi Elmore, 42, finished eleventh, her first marathon since finishing ninth at the Tokyo Olympics—her second time participating in an Olympic event—the mother of two was moving a treadmill and planning to spend the day gardening. When concern was voiced—her husband is often worrying about Elmore hitting […]
Every runner has it: the moment something clicked in and we realized that running was going to become something that stayed part of our life. Because it’s one thing to run a few blocks and try a 10K once to fundraise, but something else entirely when you plan vacations around races and have more sneakers […]
Coming from a non-running background and crafting running shoes in today’s market is brave. I spent several years with Under Armour as they attempted the same thing. STRKE MVMENT is a Canadian-based company out of Vancouver. Their shoes are developed by a self-declared “washed up pro snowboarder” who looked at running as a means to […]
On Monday, the world’s most famous marathon made its welcome return to Patriots’ Day for the first time in three years. Athletes who trained during the winter months of 2020 were finally able to live their dream of turning left onto Boylston—covered with as many screaming fans as cherry blossoms—toward the finish line of the […]
Springtime is the time to get running. With the winter (mostly) in our rearview, the excuses exit like the snow and with clearer conditions and a slew of great at-home and abroad in-person events and races, there’s no time like the present to get running. And you know what makes running really great? A brand […]
Jessie Peterson is the Senior Product Line Manager for Saucony, based in Boston. This weekend, as runners from around the world gather in his hometown to welcome racers, Peterson took a moment to get inside the details of the awesome new Ride 15, the newest iteration of one of Saucony’s most popular shoes. iRun editor Ben Kaplan spoke with Peterson right after the launch.
Ben Kaplan: What was the thinking behind the very first Ride?
Jessie Peterson: When we first created the Ride, our sole focus was to bring a product to market that was completely distraction free. Distraction free means once it is on the foot you are not thinking about it for a second. You are free to go about your run and fully focus on the run itself. No irritations, no break in time, just out of the box comfort. Distraction free comfort has changed over time. Firm to soft, responsive to energy efficient, and we flow with what the runner needs and wants.
BK: When the RIDE was first launched, what was the problem the shoe was trying to solve?
JP: Through out the years, the RIDE has been built around our purpose: for this shoe has to create a distraction free experience where the runner feels great from mile 1-300.
BK: Over the years, how has the shoe changed?
JP: We’ve updated the foam, fit, and aesthetics over the 15 iterations. Runners change in more than 15 years, and we change with them!
BK: Trends come and go but makes the RIDE the RIDE?
JP: Distraction free comfort! We make this shoe for everyone and every run. This shoe works for our professional athletes all the way to the consumer who is using this shoe to go to the grocery store.
BK: Can you talk specifically about this new iteration, the 15, does it share any DNA with the original model? Can you talk specifically about the updates to this new version?
JP: In the past few years there has been a drastic swing towards comfort and full cushion. We know that the RIDE has always delivered on this promise, but with the RIDE 15 we double down on COMFORT from the moment you put the shoe on. We got there with a three-prong approach.
- First we reformulated the foam. PWRRUN has always been a great experience but maybe in the past few iterations a little on the firmer side. This season we were able to soften the foam a little bit while making it more energy efficient and lighter. We also added a PWRRUN+ sockliner to the overall midsole to give that extra plushness right next to the foot. Not only did we change the foam compound but we added more to it underfoot. We have about 18% more total volume in this product. While the overall offset remains the same the stack heights have increased 3mm in both the heel and the forefoot.
- Second we considered fit to be a 360 experience. Usually fit is an upper conversation but we started to look at fit from the ground up. The sidewalls of the foam is higher and that give the runner a feeling of being in the platform rather than insecurely on top of the platform.
- Third we smoothed out the ride. With greater bevel angles from the heel and the toe the runner has a smooth transition as they are moving through their gait cycle.
BK: Lastly, and thanks for your time, but look in your sneaker crystal ball—can you envision a RIDE 50, a RIDE 250? I mean, why not. . . . . ?
JP: OF COURSE! This is a do it all shoe that works for many runners. We will continue to service this runner with whatever they need.
To check out the new RIDE 15 from Saucony, please click here.
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With spring training kicking into gear, it’s back to getting out the door on the regular. As you build back your racing calendar, your logging some additional kilometers. Even if there’s no goal race on the horizon, this time of year is definitely made for building back up, so that you can keep going the distance. Before you get out there and make tracks, start off on the right foot with a new pair of shoes.
This season, ASICS GEL-NIMBUS 24 marries advanced technology with comfort and durability. In fact, the GEL-NIMBUS 24 are made for runners who are hitting the road 3 times a week, for about 10-20K total. I may be going a little over the intended distance in these, there are many reasons I’m still enjoying the ride.
First up, it’s the noticeably lighter design. At 250g, its about 20g lighter than the GEL-NIMBUS 23 with a redesigned breathable upper that leaves you feeling lighter on your feet. For runners how appreciate a faster feel in a neutral shoe, the GEL-NIMBUS 24 has the level of lightness that gives you the freedom to kick it. Runners will also appreciate the knit tongue construction which wraps comfortably around your foot. It’s a detail that your foot will thank you for with its noticeably flexible, non-constricting support, even before you lace up.
When your feet hit the pavement, the FF Blast Plus kicks in and you’ll appreciate the added mid-sole cushioning. For runners who are getting back to their training, the FF Blast Plus offers the right amount of comfort that allows you to run longer longer without your feet and body feeling the effects later in the day. This is the season for building towards that personal best and along with the added cushioning, you’re still getting that same energetic feeling at toe-off that is synonymous with the GEL-NIMBUS. It’s the little extra push you need when you might otherwise want to dial back the distance. And with the launch of the GEL-NIMBUS Lite 3 earlier this month, you can also lighten your load on the environment. Using three organically derived materials, this version of the Lite 3 has an additional 75% recycled materials used in its light yet durable construction.
No matter what type of runner you are, consistency is key. It’s not about how fast or how far, but getting out and getting it done. With the unpredictability of weather and road conditions during this time of year, we all have some weeks where it’s more, others less and then of course there’s a long run mixed in. When it comes to running with the changes of this season your shoe’s durability is essential. As light and comforting a ride as the the GEL-NIMBUS is, it’s also got strength. With this shoe, the ASICS Lite outsole rubber is lighter yet stronger than standard outer sole materials. In the GEL-NIMBUS, you’ll feel the ability to navigate and withstand the roughness of changing road conditions. Even when you come across an unpaved path or two, you appreciate how the new construction handles the resistance against the abrasive elements.
And while colourway options won’t make you faster, there is something to be said for that feeling of lacing up in a hue that suits your running style. Easing into more long run Sundays, working on your first marathon or getting out the door for a few kilometers before work, the ASICS GEL-NIMBUS will help you take it all in stride.
Anna Lee Boschetto is a regular iRun contributor and ASICS runner living in Caledon, Ont.
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Well howdy. I’m Diane Chesla and I co-direct the Niagara Falls International Marathon (NFIM) alongside my husband Henri Ragetlie. My foray into running happened in grade 6 when I trained super hard for my school’s annual 5k only to pass out right before the finish. That was my first taste for massive disappointment in sports. Being young and naive, I also thought passing out was beyond cool and that maybe there were secret powers my mind held that could help me win the next race.
From that point on I never stopped trying to tap into the strength of my mind. Ya, I know, my parents were worried too & began to roll their eyes when I talked incessantly about the Olympics. I never quite made the Olympics, but I did go onto study Peak Performance in my Masters. I dove right in and explored all these neat psychological theories on mental attributes of succeeding in sport in addition to some of the lesser known ones tied to Eastern philosophy.
I worked with a few athletes in sport psychology after my studies, but I had this euphoric vision one day while running the Niagara Ultra 50k. And that was to create an ultra race on trails, make it super tough, but create this community of inclusion where all these like-minded individuals supported each other. I still reminisce with friends I made in the days of “dirty girls 24/48 hour trail race.” That race lasted 10 years. In those years I started a road race and eventually moved onto where I am today—with NFIM.
Along the way I’ve learned that event production is bloody hard. I can be a logistics pro, but there are SO many elements that are completely out of my control. And patience is one of my worst virtues, but I’ve learned that there are options for “getting things done.” Like, our marathon starts in Buffalo and runners return to Canada via the Peace Bridge. We bus people out to Buffalo from Canada early on race morning. Well, guess what? One year at 8 p.m. on the Saturday night I learned that we had no buses coming for everyone the next morning. And there was no answer at the bus company in Buffalo late on a Saturday night.
Well, something magical happened. I told only my husband what was unfolding and said I would take care of it. I was driving at the time so pulled over on the shoulder of the highway and began making phone calls. I was able to secure buses for the next morning to arrive at the scheduled time in Canada to pick up runners. No one knew of the massive glitch and no one lost an eye or shed a tear.
Why am I telling you this story? From my personal interest and studies in the strength of the mind, I noticed something. We can use all these mental techniques to perform at our best in sport, but sport makes up only a small percentage of our time on this planet. We can apply these techniques to our personal life and we can certainly be über successful, but it’s not easy and the truth is that life presents real challenges involving emotional pain, setbacks and working with others with different personalities and goals.
The challenge is learning how to succeed in sport and then applying these lessons to our own life so that whatever we choose to do, and however far we choose to reach, we are happy and others around us are also happy. In my series of articles for iRun, I’m going to be exploring lessons learned from running & how we can apply these to our everyday life. Stay tuned and I hope to inspire readers to examine their own approach—to running and life.
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We’re a unique type—lovers of coffee, running, and travelling for races. We enjoy our lifestyle and don’t mind people asking us questions about why we do what we do. We take pleasure in scrolling through Strava just as much, if not more, than any other social media platform. And we don’t mind leaving parties early or being the first in our household to go to bed. Because, when our head hits the pillow and we’re drifting off to sleep, we’re all enjoying thinking about the same thing: the coffee we’ll drink in the morning before our run in preparation for our next race. Am I right?
Toronto, Ontario
Competing in the December Tannenbaum 10 km (2014,15,17,18,19) has always been very fun with a lot of familiar faces. I’m usually just returning to training, after taking some downtime post fall marathon, so I rarely have specific goal times. The Christmas spirit is in the air and the running community is happy to be together out along the beachfront. We usually start decorating for the season at home so I’m happy to pull this mug from the box amongst other holiday items.
Orlando, Florida, USA
After recovering from my fractured femur in 2014, I was succeeding in what it would take to make the standard for the 2016 Olympics. In order to get a solid block of peak training in March for my April marathon, I travelled south to escape our Ontario winter. For the first ten days I stayed and trained in Houston, Texas with my good friend Mary Davies. As she was also preparing for a spring marathon, our plan lined up well for joint workouts, easy and long runs. From there I travelled to Florida where I met up with my family for continued warm weather training and a Disney vacation. I would get up early to complete my run while my husband and kids would eat breakfast and pack lunches for the day. After a quick shower and eating, we’d head to the amusement park for the day and repeat it again the next day. Looking back, when our kids were ages 4, 7 and 9, I don’t know how I had the energy to keep up. But I did. And I have the mug to show for it. I went on to run 2:29:38 at the 2015 Rotterdam Marathon, which made me the first woman in 20 years to qualify for the Olympic Games.
Edmonton, Alberta
This mug is my favourite of all. I love the shape, its solid structure, and the memory of what I overcame after I purchased it. In 2015 I was in great shape and training for the October Toronto Waterfront Marathon. A few days before travelling to Edmonton to race the half marathon, I stepped on a rock and injured my foot. After flying all the way to Edmonton, my pre race test run revealed that I definitely should not even start the race. Mary Davies was my roommate, who also travelled for the race, and I was so grateful for her friendship. She helped me during a very difficult time. I bought this mug at the airport before my long, solo, and teary trip back home, where the next day I discovered that I had broken a bone in my foot, and my season would be over.
Rio de Janeiro, Brazil
I have several items to remind me of my incredible experience running for Canada at the 2016 Olympic Games. I enjoyed my time in the Olympic Village, was very pleased with how I worked my way from about 70th to 35th place in the race, and was full of emotion when I celebrated with my family and coach just after crossing the finish line. I don’t think anything will ever top that moment.
Iten, Kenya
For the month of March in 2017, I completed my first (and only) stint of training at altitude. Other than the deep sadness I initially felt when leaving my family, I absolutely loved everything about this trip. The local people, facility, other athletes with whom I ran and ate, the cuisine, culture, and training made for one of the best experiences of my life. I feel like a small part of my heart remains in Kenya and I have the mugs to take me there.
London, England
After my very productive month of altitude training in Kenya, I was fit and in fine form to run a personal best at the 2017 London Marathon. It was a perfect day for racing—ideal temperatures without wind, and a pace group within my goal time. Around the 10 km mark I started to feel unwell and dropped off the pack, only to then realize that my stomach would be problematic for the remaining 30+ km. I finished the race and managed to win the masters division but to this day it still seems like the longest marathon I’ve ever done. I decided to make the best of my remaining time in London, doing some sightseeing and shopping, before making the trip back home.
New York City, USA
I was fortunate to compete in all three New York City bucket list races—the Half Marathon (2014), Mini 10 km (2018), and Marathon (2021). Visiting the M & M’s store has always been a must-do with every trip, which I enjoyed once with my sister and once with my husband. My most memorable moment in New York City was likely in 2018 when I sat on a panel with Des Linden and Sarah Sellers after our podium finish at the Boston Marathon.
Over the years I’ve collected a few mugs while away for training and racing. For each mug there’s something meaningful behind it. And when I drink from a particular mug, that memory reminds me of who I’ve become and how it’s contributed to my story. There’s a lot more racing, and mug collecting, to come, stay tuned.
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A shoe offers support, fundamentally. Despite the barefoot rage and the Born to Run ethos, a good running sneaker is there to help you achieve your goals: withstand distances, achieve speed. Further into our journeys, as our form breaks down and exhaustion takes over, the shoe can be the only thing that keeps you from turning an ankle or, worse, not finishing the race. You want a shoe you can depend on.
The Ride 15 from Saucony is an iconic piece of footwear. For a brand that launched in 1898, the Ride has become its cornerstone: synonymous with neutral training, stability, trustworthiness, value, and efficiency. Created to fill a gap in the market, the Ride is smooth, practically perfect for anyone, fool-proof, and the proper gateway drug for someone getting curious about our sport.
So what happens when a shoe like that meets modern innovation? It’s the Ride 15, which takes the great lines and assets of a legacy model and updates it with the bells and whistles of cutting-edge tech. The result is the comfort of an everyday trainer gifted with the lightweight, forefoot flexibility of a racing shoe.
First, the details: the Ride 15 has an 8mm drop and weighs 7.8oz in women’s, 8.8oz in men’s. (About an ounce more than the Alphafly Next% from Nike, and a hundred dollars cheaper and lasts about an extra six months). At BlackToe Running in Toronto, the Ride 15 costs $170, and it looks good. Ogling the new model, in Acid Lime, I couldn’t help thinking it looked like a purring Corvette. The foam employed is called PWRRUN, and while that name won’t mean much—all the shoe brands have foams titled with capital letters and lacking in vowels—just know that it’s what makes the feel of the shoe on the road almost cloud-like: the sensation is soft, plush, and cushioned, and the bounce of the street feels good. You want a sneaker that you can wear straight out of the box and the Ride 15, for me, is it.
Testing the shoe on a long run, perhaps a bit out of shape or else just tired and old, the Ride 15 felt almost like a saviour, a life raft. I have experience in marathon races and know how close I’ve come to twisting my ankle when, exhausted, my stride falls apart and it takes everything I have just to remain upright. This run in the Ride 15 wasn’t quite at that level (thankfully it was a straight 36K and didn’t involve strides), but I was able to appreciate my coverage. Protection. The shoe is light but sturdy. It feels significant without weighing you down. There’s also a mesh upper and a sewn-in tongue, which are just little modern touches that improves fit and feel from earlier Ride iterations, and make the comfortable shoe also fast.
The last thing to consider, when pondering your next shoe, is stack height. Currently there almost seems to be a competition to turn running shoes into platform boots. HOKA has been ahead of the curve on this, but ON has followed suit, and Adidas, too. These shoes almost look like Kiss boots, and I’m yet to be convinced of their efficacy, outside of making you seem taller than your running peers. I like the stack height of the Ride 15: again, it’s ample, without being over the top. You could wear your running shoes to the grocery store without attracting curious stares.
In conclusion, Saucony is a terrific shoe brand, timeless, and their Endorphin Pro 2 helped me achieve my most significant race time (which I won’t mention here but also never will achieve again). Like the Pegasus from Nike or the Kayano from ASICS, the Ride is a comfortable, iconic staple of legions of runners’ closets and it’s for good reason the shoes endure over time. They’re affordable, indestructible, and stable—a shoe almost any runner will like.
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Clap, clap, clap. The crowd began to simmer. As UNB’s Lexie Shannon made her way down the triple jump runway, the clapping increased to a crescendo, culminating in an explosive hop, skip and jump.
At this point, Shannon was attempting her final jump, after what UNB REDS head coach called “Lexie’s best series.” Still, Shannon, who had been leading the whole competition, was now trailing after her opponent from the University of Toronto, Kristen Shultz by four centimetres.
As Shannon made impact with the sand, the building hushed, knowing this moment would determine the gold medalist. It was going to be close. And as the final measurement was announced, the crowd erupted with the UNB REDS winning their first ever U SPORT gold medal, all while hosting the U SPORTS Track and Field Championships.
This was just one of the many climactic moments witnessed by track and field fans who attended the U SPORTS Track and Field Championships in Saint John, New Brunswick.
After the cancellation of the 2021 event due to COVID-19, the energy at the new Irving Oil Fieldhouse was palpable. Thousands of student athletes, coaches and spectators descended on the city, looking to break records, win medals and bring pride to their universities. In addition to a great atmosphere the event was projected to bring over $2-million in economic impact for the region.
Aside from Lexie Shannon’s gold medal in the triple jump, the bulk of the drama came on the track. Perhaps the best of these events was the men’s 1500, where Laval’s Jean-Simon Deganges (JSD) won a dramatic sprint finish over Guelph’s Alec Purnell and Calgary’s Eric Lutz in a relatively tactical but explosive race. UNB’s Jared Howse, a rookie, pronounced himself as one to watch with a 6th place finish.
That wasn’t JSD’s only medal of the competition, as he and teammate Thomas Fafard won gold and silver in the men’s 3K, with Fafard narrowly taking the win.
Western’s Kate Current was dominant over the weekend, claiming double gold. In the 3K, she defeated the Laval duo of Jessy Lacourse and Catherine Beachemin on the last lap with an explosive kick. In the 1500, she kicked away again, this time beating Toronto’s Jazz Shukla and Windsor’s Sydney Pattison in a sprint finish.
In the men’s 1K, U SPORTS male rookie of the year, Eric Lutz won by seven tenths of a second in a four-man sprint, narrowly edging out fellow medalists Alec Purnell of Guelph and Rohan Nowbotsing of Toronto. JSD also featured in this race, running only about two seconds faster than his last K in the 3,000m.
A Great Day at the Track
The women’s 1K had an equally close result, this time with Guelph’s Sadie-Jane Hickson defeating Jazz Shukla by less than one-tenth of a second. Sydney Pattison took third.
Moving down in distance to the women’s 600m, Sadie-Jane Hickson won her second individual gold medal of the weekend. She defeated Grace Konrad of Trinity Western and Avery Pearson of Saskatchewan. The highest seed, uOttawa’s Sydney Smith, was denied a podium spot by four-one hundreths of a second.
The men’s race was equally dramatic with defending champion Vaughn Taylor of Windsor taking the race out supremely hard, but fading to fourth. Marcus Nandlal of UofT took the win, followed by Windsor’s Ben Tilson and Michael Anku.
In the 300m, Zoe Sherar took the win on the women’s side. Defeating Trinity Western’s Grace Konrad and Carelton’s Alexandra Telford. Whereas on the men’s side, Karson Lehner upset Austin Cole – a member of Canada’s mixed 4×400 relay squad – to take the win. UofT’s Emmett Bravakis took third.
Jacqueline Madogo of Guelph stormed away from the field in the women’s 60m, running 7.30 for the victory. She was followed by Gracie Anderson of Saskatchewan who ran 7.43 and Audrey Leduc from Laval who rounded out the podium running 7.44.
The men’s race was won by Nigerian Olympian, Usheoritse Itsekiri who ran 6.66. Itsekiri made the semi-final in the Tokyo Games for the 100m. He was followed by Immanuel Onyemah from Waterloo in 6.74 and Jordan Soufi from Manitoba who ran 6.77.
The women’s 60m hurdles was won by Catharina Kluyts of Alberta, followed by Tyra Boug of Guelph. Timi Adelugba of Saskatchewan was third.
Another big upset came in the form of the men’s 60m hurdles, where Guelph’s Craig Thorne was beaten by one-one hundredth of a second by Western’s Nathaniel Mechler. They were followed by David Adeleye of UofT.
Both the multi events also provided drama. The first indication of this was the men’s high jump—within the heptathlon—with Noah Dommasch (Guelph) and Max Speiser (Manitoba) dueling. After making jump after jump, it was Dommasch who prevailed over the 1.96 barrier and once again over 1.99, setting the U SPORT record for the event.
The jump also allowed Dommasch to close the gap on the Speiser who lead the event after Day 1 (and four of seven events). Teammates Masson Altrogge and Kieran Johnston of Saskatchewan were also within 25 points of the leader.
In the end it was Kieran Johnston taking the win thanks, in part, to his large scores in the 60m hurdles and the 1000m.
RAMS’ athlete Dallyssa Huggins won the women’s pentathlon who ran a 2:20 800 to overtake the leaders. Hannah Blair from Waterloo was second with Lorena Heubach from Dalhousie rounding out the podium.
The competition in the field was kicked off by the women’s weight throw, which produced its own drama. Noemie Jeffrey threw 18.89m to take the gold, followed by Lethbridge’s Jinaye Shomachuk who threw 18.00m who in turn was followed VERY closely by Calgary’s Osereme Omosun who threw 17.99m.
In the men’s event, Guelph athlete Mark Bujnowski won the event on his third round throw, eclipsing 20m. He was followed by a pair of Lethbridge athletes Andreas Troschke and Brayden Klippenstein.
York athlete Leah Jones won the women’s long jump by six centimeters with a mark of 6.18. She was followed by Regina athlete Joely Welburn and Manitoba jumper Kirsten Hurdal. On the men’s side, the event was won by Eric Che of UofT. Montreal took both second and third with Clement Mougeolle and Guilhem Hermet.
The men’s triple jump was won by UofT’s Femi Akinduro in a mark of 15.47m. He was followed by Western’s Kenneth West and Manitoba’s Daxx Turner.
Moving from horizontal to vertical jumps, the men’s high jump was won by UofT’s Aiden Grout with a mark of 2.13m. Windsor and Manitoba jumpers Caleb Keeling and Daxx Turner were second and third.
The women’s high jump had four medalists, with UofT’s Emily Branderhorst taking the win over the height of 1.78m. Madison Mayr from Calgary was second. There was a tie for third between Joely Welburn and Hannah Blair (who also medaled in the pentathlon).
Like the high jump, there was also a UofT winner in the women’s pole vault, where Alexzandra Throndson just bested Meghan Lim on countback after they both jumped 4.05m. Mia Rodney from Guelph was third.
Everybody Wins
The men’s pole vault was won by Jamie Eduardo Martin from Trinity Western, in a jump of 4.93m. Maxime Leveille from Sherbrooke took second and Nojah Parker took third.
Finally, but certainly not least, the women’s shot put featured a U SPORT first: a para category. This was won by Charlotte Bolton in a distance of 7.91m.
The women’s shot put was won by Anna McConnel of Mantoba in a distance of 14.39m. Kaitlin Brooks from York was second and Osereme Omosun from Calgary was third.
The men’s shot put was won by Mark Bujnowsku in an 18.30 put, followed by Mathieu Massé-Pelletier of Laval and Brennan Degenhardt of Saskatchewan.
Perhaps the best events of the weekend were the relays. This is where the spirit from each school truly shows and the volume around the track is completely turned up.
The first relay final of the event came in the form of the men’s 4×800 (personally my favourite event). The women’s event proved to be a duel between Western and Saskatchewan with the former winning in a sprint finish. Guelph finished third, just getting the best of a tired Laval squad (as they had raced the 3K earlier in the day).
The men’s 4×800 had no less intrigue, but this time the University of Guelph took over, winning the event by over two seconds. Toronto finished second with Manitoba sneaking in for a medal, beating Western in what looked like a dead heat.
The 4×200 was the next relay final of the weekend with the Guelph women taking the victory. Team starter and senior, Morgan Byng told me this after the race: “Setting the record is the coolest thing. With all the lockdowns we have been working so hard …In my final year I just wanted to have some fun, run fast and things just lined up.” Guelph was followed by Saskatchewan and Laval.
The men’s 4×200 was dominated by Alberta who beat Saskatchewan by about 2 seconds on a team that featured Austin Cole. Guelph was third.
The men’s 4×400 had a similar trend to it with the same Guelph and Alberta teams taking the win in both the women’s and men’s events respectively.
So ended the first U SPORTS Track and Field Championships ever held in the Maritimes.
Here are four quick takeaways:
- New coaching staff, same result: Guelph dominates
Despite the turmoil surrounding the Guelph track and field program and cover-ups from the administration, Guelph still is the force to be reckoned with on the U SPORT stage. They won both the men’s and women’s teams titles for the weekend.
- Laval definitely has the deepest distance program
Despite Guelph’s dominance, Laval still has the deepest distance program. Budding star JSD flanked by Thomas Fafard were virtually unbeatable over distance events (both cross country and track) this year. Fafard’s win was punctuated by the fact that he had just returned with a silver medal from the Pan Am XC Cup in Brazil. Meanwhile, JSD raced three events on the weekend, meddling in two.
- Relays are fun but USPORT needs a DMR (distance medley relay)
Relays are a blast. Every year they get the competitors, the spectators and the coaches fired up. In turn, there is always drama.
However nothing touches the excitement of a distance medley relay where instead of four legs of the same distance, each leg is a different distance, leading to even more strategy on part of the coaching staff and a mix of distance and middle distance talent.
- UNB is a budding distance program.
Watch out, Canada. UNB is on the national stage and here to stay. 16 athletes participated at the Championships, a record high for the program. This most certainly lead to increased success under the tutelage of coach Chris Belof.
Stephen Andersen is a law student and cross country athlete at the University of New Brunswick. He is from Burlington, ON. You can find him on Instagram @andersen_runs or Twitter @AndersenRuns.
Photos were generously donated by Kevin Barrett. Find him on Twitter @KevinBarrettNB
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The other day a couple of race directors were talking about the return of their in-person events and they touched upon something special: the idea of audiences returning to watch us race. Is there any greater act of generosity than standing on the side of the road and applauding strangers pass by? And, as runners, is there anything that feels quite as good? For some extraordinary human beings, I am told, the giving of applause feels just as good as the receiving.
“I love cheering because it is nice to see what it looks like from the sideline. I give support and encouragement to fellow runners in a pay-it-forward kind of way,” wrote a runner-cheerer on the iRun Facebook page. “I’m the one with the cowbell.”
I was racing around an oval on Saturday, laps in and out of the wind, and, while I was finding encouragement in my music, there really was very little incentive to cause myself pain. Sure, it should be inherent and every race should be like the Olympics, but, the truth is, running around in circles in early March in the grey, cold bleakness kind of sucks. Maya Anderson, who owns BlackToe Running, was cheering and it struck a chord. Her cheering made me try harder and, at nearly 48, tired and cranky, I almost hit a PB.
“Seeing people pushing themselves and knowing from first-hand experience the difference it can make to have someone encouraging you, the energy boost you get from hearing your name—even if it’s from a stranger—can change everything about your race experience,” says Heather Gardner, founder of KardiaAthletica, and a legendary cheerer at Ontario events. “Nothing I like better than standing for hours to cheer on your run family and run community, getting blisters on our fingers from clanging cowbells and holding cheer signs, and losing our voice from all the You got this! at the top of our lungs.”
Don’t think those cheers don’t help set records. I know for a fact that even the Olympians are energized by the applause. Reid Coolsaet, after he’s lapped me, never breaks a smile when I yell out his name, but he’s acknowledged afterward that he can hear me and it helps. Krista DuChene, like Coolsaet, an Olympian, says that the cheers mean a lot to her when she races. “Occasionally the odd person distinctly yells out, Go Krista!, and that makes me smile. It’s heart-warming to have an engaged and positive audience,” says DuChene, who coaches with Coolsaet as part of CoolsaetGo. “The cheering is particularly helpful when you’re hitting a rough point and need it most.”
Krista DuChene, when she hits a tough spot, is often competing to be the fastest Canadian marathon runner of all-time, like she did in 2013, when she bested Silvia Ruegger’s longtime marathon record only to come in thirty-one seconds behind record-breaking Lanni Marchant. Cheering, on days like those, makes history. But it’s not the elites where the applause matters most. It’s in the middle of the pack or, dare I say, the very back. Sandra Holder is 70-years-old and has run twenty-three marathons and seventeen times finished the 30K Around the Bay. In 2017, Holder was competing at Around the Bay and had enjoyed her run—though, if she’s being honest, she says, it was more a walk.
“Because I’m so far behind everybody else, I get all the cheers personally,” Holder says, with a laugh.
At the end of her race, some five hours after the event started, in very last place, Holder crosses the finish line and lets out a yell. At that moment, confetti falls, a band plays and the audience goes wild. Holder may just shed a tear (watch the video here). Holder says applause from strangers is like manna from heaven. An unexpected decency that sparks joy, stirs the human spirit, and reminds us all of what’s possible: in life, and in running. Not just good finishing times. Good times that are shared, and remembered. With in-person racing returning, the opportunity for this connection awaits us all.
“A smile is the one thing that costs you nothing,” says Holder. “You give it and you get it back and you can lift somebody—a total stranger doing something for other people.”
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Running a marathon is bold. When I ran my tenth in Los Angeles last November, I felt undeniably bold and fiercely defiant. At 47, after two long years without a live race and three since my last marathon, I took a last-minute opportunity to run the L.A. Marathon without any real training under my fuel belt. Full disclosure, I wouldn’t recommend running a marathon without proper training to anyone. But it was the right thing for me. There was a time when I would have hesitated, and rightly so. I would have obsessed about all that was against me in running a marathon that was across the continent when I was so unprepared. Times have changed in major ways. I’m not missing out on opportunities to live it out loud anymore.
How’s that for being bold, if not a little crazy?
Today is International Women’s Day, and this year’s theme calls on us to Be Bold. It invites us to be a part of an inclusive world. In so many ways we have made much progress on the road to equality yet at the same time, there is much more work to be done. From Kathrine Switzer and Silvia Ruegger to Lanni Marchant and Krista DuChene, these women—and so many others—have not only pushed our sport to new levels, but they have all inspired us to be brave and bold in our own ways.
Sometimes, being bold is about embracing your imperfections. In this imperfect world, we are told, that our goal as women, is to work towards some intangibly perfect way to be. This is one of the biggest lessons I’ve learned from running: it’s not about perfection, it never has been. As women, these messages on every level are daunting—if not damaging. Running will force you to recognize and own your shortcomings—then encourage you to getting out there and do it anyway.
Patience, persistence, and perseverance. These are some of the key ingredients to finding the wherewithal to embracing your boldness. There are days when I know that running onward is where there is joy to be found and I don’t want to miss it just because my training plan isn’t quite where I want it to be. Strength, hope and belief in myself guides me during these uncertain times.
Running has given me all of this and more.
Physically and mentally, this sport takes me outside. When I need it most running gives me a focus and purpose—a reason to keep on going. Through career shifts, relationship breakups and all of life’s invariable pivots, running is my constant. Without in-person races, running challenged me to be bold, push past my limits and take that leap of faith when I thought I might not have it in me. Even when I couldn’t run, my body forcing me to take a break from the sport I had come to rely upon, I learned more. Taking it day by day, one moment, one step at a time, running showed me I could pull myself back together, and begin all over again.
As a woman in her mid-forties, navigating the uncertainty of life—career, parenthood, relationships—it can all be a little overwhelming. Running gives me the extra breathing room, the space I need to get out, then come back with a clear mind, ready to tackle whatever life lays down for the day. When I lace up, I’m not always confident in myself. Whether or not I feel a confident vibe, I know I’m always going to finish (and some days that’s more than enough). Running adds the bandwidth required to make sense of the chaos and make better choices when I need to the most.
As a parent, having my two daughters seeing me run and race is a reflection of what is possible for them. I don’t look like the typical runner, let alone marathoner. In nearly two decades of consistently racing, I’ve found the courage to keep on putting one foot in front of the other. Through all of life’s stages, no matter the distance, running has been an ongoing reminder that anything is possible, and our lives are irreplaceable.
On that racecourse in L.A., pounding the pavement along Hollywood Boulevard, well-trained or not, my spirit powered me forward. It was my brash, bold desire to cross that finish line in Century City that had guided me along the toughest miles and carried me across that finish line. In life, as in running, we may not always be as prepared as we want to be, yet we can still keep going. While I have learned that lesson before, I’ve also found there’s much satisfaction in simply doing the very best we can, especially when the odds are against us. Sometimes, that’s more than enough.
Running isn’t about perfection. It’s about embracing the imperfection and finding the beauty that makes each of us uniquely different. It’s a boldness that comes from within each one of us. Next time you’re lacing up, consider the ways in which you can be a little bolder. Take the risk. Make the change. Embrace the challenge. Even if you don’t think you have what it takes, you will find yourself becoming bolder, braver, and stronger along the way.
Anna Lee Boschetto is an iRun contributor. An avid avid runner and traveler, she recently ran her 10th marathon in Los Angeles and enjoyed every moment.
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Pauline Davis-Thompson is a racing pioneer with three Olympic medals at five Olympic Games under her belt and the prestigious title of being the first Black woman on the management board of the World Athletics council. She was a central figure in the Russian anti-doping campaign, which makes her reflections very timely right now, and she’s recently written the terrific book, Running Sideways: The Olympic Champion Who Made Track & Field History. Ben Kaplan spoke to Pauline and left the conversation inspired.
Ben Kaplan: Where are we reaching you this morning, Pauline?
Pauline Davis-Thompson: The beautiful island of the Bahamas. Sending you some heat, I can’t even imagine what it’s currently like in Canada.
BK: Cold, indeed. Let’s get right into it. Obviously with Russia in the news and your experience with taking on Russia in your anti-doping work, what can you tell us about your thoughts on the war in the Ukraine?
PDT: I’ve visited Ukraine and it’s a beautiful place with warm, friendly people and obviously this is a terrible situation. I feel terrible for the Ukrainian people and the Ukrainian athletes.
BK: I think this war is hitting people really hard.
PDT: These past few days I’ve just felt really upset because I love democracy and my time in the Ukraine was really impactful. I’ve been on my knees, praying and praying and praying and asking God to cover the Ukrainian people.
BK: Let’s go back to your early days.
PDT: I grew up in the ghetto.
BK: The ghetto?
PDT: Yeah, and I didn’t even realize we were poor, but I think that’s where I found my mental toughness.
BK: Were you always fast?
PDT: As a kid, I ran everywhere. I never walked. And a lot of people would say I’d one day become a great athlete. They thought I moved around the ghetto like a whip. They’d go: There goes Pauline!
BK: Could you see a future for yourself in running shoes?
PDT: I wasn’t aware of wanting to be a great track athlete until I went to junior high and casually went out to make the team and, when I didn’t make it, I cried and cried. That’s when the seed was planted.
BK: That seed grew quickly because, as a high schooler, you ran in your first Olympics.
PDT: At 14-years-old, I became the Bahamas top sprinter. But what I really remember is, in 1982, racing against the Jamaicans and having them beat us every year. I told my team, They’re not winning next year. I was just a little kid. But the next year we raced the Jamaicans, I won the 100m, 200m, 400m and the long jump—the first time in history any athlete had ever done that.
BK: How did your life change?
PDT: Well, I was still living in the ghetto, but they dubbed me, the Golden Girl.
BK: And when you got to the Olympics?
PDT: I was like a kid in the candy store. I remember this young American silver medallist gave me a pair of tights in Helsinki and, just like that, I was the first Bahamian to race in tights!
BK: Between 1984 and 2000, you made five Olympic teams. Does it ever become routine?
PDT: Routine? The Olympic Games? No, no, no—that’s impossible!
BK: How did the experience change?
PDT: I was much more focused as I became more mature. Nothing phased me. I was living in the zone and nobody was allowed to come into the zone. I had no idea what was happening around me. I was that clued in.
BK: Marion Jones would ultimately get disqualified for a doping violation when you got your 2000 gold medal in Sydney. What’s your take on doping?
PDT: They’re gutless, spineless athletes who take drugs, morally warped.
BK: Were you ever tempted, given the rampant use amongst your competitors?
PDT: I never had any desire to take any drugs. God gave me a gift, a gift of purpose, and he’s going to allow me to shine. I have strong faith and that’s my mentality.
BK: At 55-years-old, what’s changed about your life since your racing days?
PDT: I don’t feel 55. I exercise, coach, eat healthy, and really practice appreciation. I can’t believe how far I’ve come from the ghetto in the Bahamas to a council member for 14 years and the first Black woman on the council and the five Olympics, you know: wow.
BK: Really it’s an amazing story.
PDT: My mother always says, Sweet pea, baby, it ain’t how you start, it’s how you finish. I’m proud to have set the table for other Caribbean women in sport. Your circumstances don’t determine what you do in your life.
Top photo credit, the Nassau Guardian. Middle credit, the University of Alabama Athletics.
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A race director working at the Calgary Marathon in September describes runners tossing their masks at the finish line like “graduation day, with people flinging them off as quick as they could after crossing the line.” Masks, not valedictory caps, dotted the skyline and then, after the runners received their medals, they walked away, leaving organizers, and volunteers, to take rakes to the course and sweep up the discarded masks like so many leaves on an Albertan driveway. The takeaway? Gross.
“Don’t be a slob,” says David Papineau, 53, a Vancouver-based runner with a 2:44 marathon time and 31,000 masks picked up on the Vancouver streets. “Runners are used to grabbing a cup during a race and throwing it on the ground—that’s the culture we’re used to—but masks aren’t the same thing. I just feel like: Don’t throw the damn thing on the ground.”
We feel the same way. Let’s say there’s 15,000 runners this spring at the Vancouver Marathon. And let’s say 50% of participants feel inclined to wear masks at the start line and in their corral. Say 30% of these runners toss their masks on the course like so much rice at a wedding. That’s over 2,000 dirty, sweaty discarded masks for someone else to have to inhale. “When I ran the Calgary Marathon last September, the majority of runners just threw their mask on the ground after starting,” says Leanne Loney, who was there competing at the marathon. “I put my mask on my elbow and ran that way. I got a new one when I crossed the finish line and disposed of my pre-race mask in the trash.”
This is what we’re advising all race participants to do. David Papineau has a cloth mask, and he wears it at the start line and then, when he gets going, he gingerly places it in a ziplock bag and stores his mask in his shorts. He puts it back on after crossing the finish line. A race director captured the unfathomable thinking of runners who take a different approach with materials they want to discard.
Papineau, pictured on a day when he collected 75 masks. “I am surprised that runners feel that on race day you can pretty much treat the city like a giant garbage bin and toss anything you want on the ground and expect a volunteer to pick it up,” the race director said. “How many runners or anyone for that matter do this on a walk, run or hike? Why do the rules change on race day?”
The return of in-person racing is a wonderful thing and equally triumphant, as we head into warmer weather and spring, is the decline in COVID cases and the general reemergence of humans, and runners, from their quarantine and into the world. But with our re-joining society, there’s a social contract that must be abided by, for the general well-being of those in the community we love.
David Papineau has picked up more than 31,000 masks. “I have the desire to make the world a better place,” he says, “I think that’s ingrained in me as a runner.”
Don’t make David, or anyone, pick up your mask. It’s disgusting.
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Ahmaud Arbery was shot and murdered in a confrontation with Gregory and Travis McMichael. It took more than two months for the men to be arrested, along with the neighbour who filmed the death.
It took a year for Gregory and Travis McMichael to be convicted. It took another year (2/22/22) from the trial for federal courts to deem Ahmaud’s murder a hate crime.
Accountability. Justice. Why did it take two months?
I could focus on the worry a Black person might have when running—the safety of running. I could talk about safe spaces for Black runners within the running community; however, my main focus is to shed light on anti-Black racism and hold the system accountable. All systems.
“Ahmaud was a kid you can’t replace because of the heart he had,” said his father at the court house after his son’s killers were convicted of a hate crime yesterday in Brunswick, Georgia. “I’m struggling with that every day.”
I know this is an American story. However, anti-Black racism does not stop at the border. It happens in Canada. As a community, we are now having honest conversations about how systems are designed for some, and different for others. Let us not forget that the former District DA, Jackie Johnson, in Ahmaud’s case, covered up the crime and was later arrested.
Would the murders have gotten away with it if there was no video? Think about that for a moment.
It has happened many times before.
If there was no video, that was shared and amplified.
No running of 2.23 miles on Ahmaud’s birthday,
No attention from Alison Désir, engaging the running community to get involved.
I wonder, would the public push to seek justice and accountability have been so great?
I run to remember Ahmaud, but I’m also running as a reminder of the other stories of anti-Black racism. To amplify the stories of victims overlooked by a system designed to manage—and not hold others accountable because of the colour of their skin.
The story of Peter Spencer, a 29-year-old shot and killed in December, is a reminder of this. Peter Spencer’s family said he was in Venango County, Pennsylvania, with a friend on a camping trip when he was killed. A story that was brought to my attention by @Browngirloutdoorworld in an Instagram post.
I run because Ahmaud Arbery could not finish his run.
I run to shine a light on anti-Black racism. In Canada, and all over the world.
To follow Melanie Murzeau and the Black Runners of the GTA on Instagram, please click here.
#BlackLivesMatter
#BRGTAfinishtherunagainstanti-blackracism
Photograph by @dre.run.
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You got this. As we move through the second month of running in 2022, we’re almost done with the worst that winter. I’ve always said that if you can pick up running and train through a harsh North American winter then the spring-through-fall seasons should be a breeze. Last month, we focused on building a routine, creating sustainable habits, and starting to work on that foundation we’ll need in place for more specific workouts in the spring.
This month, we’re going to cover adaptation and how it changes the way we train through a season, consistency in execution (in training for now, but it will pay dividends in racing!), and how to make adjustments based on the feedback our body and mind is giving us.
When you are thinking about putting together a training plan for a race, a season, or even a year, it is important that you constantly use feedback to adjust. You are where you are today, and most runners typically have an idea of where they want to get to and when they want to get there (i.e.: “I want to be able to run 42.2km on May 29th,” “I want to run 5km in 25:00 on April 16th,” etc.), so the part in between can take many paths.
“To win is not important. To be successful is not even important. How to plan and prepare is crucial. When you plan very well and prepare very well, then success can come on the way. Then winning can come on your way.” Eliud Kipchoge
Adaptation
When individuals take up running they typically do so because they want to achieve some goal. Sometimes that goal is a race and sometimes it is simply to lead a healthier lifestyle.
Regardless, to achieve that goal sometime in the future they start training and the body responds to this training by adaptation. Adaptation is what allows you to run further, faster, or easier in the future compared to today after a period of training. Adaptation is how athletes improve!
So what does that mean for you? Well, the training you are doing today is likely a bit different than it was if you picked up running at the start of the year. You may be running longer, you might find your pace is a little quicker, or it just might feel easier. Either way, as you adapt to your current training load—running volume x running intensity—you are going to need to introduce some variation to continue seeing improvements over the long term. Perhaps you tack on a kilometre to your long run each week, throw in a fartlek session, or maybe you introduce some basic strength training.
The key is to continue to balance introducing new stress with recovery to continue the process of adaptation.
On the other hand, you may find that you bit off a bit more than you could chew and your body isn’t adapting positively to the training, maybe you are running too much too soon, and you need to adjust things in the other direction. This is completely okay. When I write training I fully expect that athletes will not end up doing it exactly as written. It is merely a roadmap that changes based on how the athlete progresses. The most important takeaway is to tune into how you are adapting and make the necessary adjustments to keep it positive!
You can do this. The worst of the winter is almost over. Hang in.
In March, we will cover consistency in execution—in training for now, but it will pay dividends in racing— and how to make adjustments based on the feedback our body and mind is giving us. I believe, particularly in the longer events, that many runners do not invest enough thought and effort into execution in individual sessions and races, nor do most have a framework to adjust their program if they find themselves burning out or getting too fit too early.
Keep running, keep enjoying, and stay tuned!
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When Toronto Mayor Rob Ford begin running in order to lose weight, the Mayor was outspoken and ambitious. He wanted to lose 50 pounds and called his journey: “Cut the Waist.” At the time, I was a reporter with the National Post and had just started a running column, and I wanted to understand what Mayor Ford’s training looked like. I went to Scarlett Heights High School, near his home in Etobicoke in the winter of 2012, and randomly found him there. He was aiming to run 20 laps around the football field. He was wearing cotton sweatpants and a hooded sweatshirt and, though snow was on the ground, his face was red and he was sweating.
“Gotta get it done,” he said when I caught up with. He was out of breath.
Mayor Rob Ford was a lot of things, but this isn’t a political column. This is a running column and plenty of new people have come to our sport during COVID-19. There’s lessons to be learned from the Mayor’s earnest attempt at losing weight and running; an attempt which, ultimately, failed. But why did it fail? For new runners getting into the sport, or even continuing runners looking to keep up their training in pursuit of a spring PB, here’s some takeaways from reviewing my running days with Mayor Rob Ford.
First, what worked.
Mayor Ford publicized his goals. It’s well known that if you have a goal, and announce it to the world, that goal is more likely to be achieved than if you keep it quiet. The Mayor announced that he’d lose 50 pounds in a City Hall press conference, and then scheduled weekly weigh-ins to publicly hold himself to the fire. These are good ideas. What’s your goal for the spring? Tell people. And this is why apps like Strava or RunKeeper are addictive—document your progress. You can’t get to a half marathon in Ottawa in late May without first getting a 10K under your belt next month. Make a goal, and document your progress.
The running worked adjacent with his dieting goals. Running doesn’t exist in a vacuum. If you really want to achieve something in your running shoes this spring, make sure your diet corresponds. It’s not just long runs and speed work, but also work in massage. Stretching. Do the little things. So often runners run and just run—it’s what we love to do and it takes up lots of time. But if you can also watch your diet, cut out junk food, avoid late nights, get a good night’s sleep, your running will simultaneously improve. Run, but also do the other stuff. Take the stairs.
Train where you’re comfortable. When I went to find Mayor Ford, I found him in the first place I looked: the track closest to his home. This is a good thing. You don’t want to make your running overly elaborate, and so it’s a chore just to begin. Set yourself up for success. Running blocks around your home is where I began running, and it’s still where I run today. Make the work the stuff you do in your sneakers, make everything else as simple as can be. This starts with where you’re running. The Mayor ran outside his home. Run where it’s easy to run, and keep it consistent. Run close to home.
Now, what didn’t work.
The Mayor was soaking wet in his cottons. It was 2012 when the Mayor started running. But running technology was already much more advanced than dressing like a work-from-home day on Zoom. Lycra and poly-blend running-specific clothing are no longer very expensive and, when spending a few dollars on the proper gear, you’re much more likely to stick with the sport. Mayor Ford didn’t look like a runner when I saw him outside hustling. He looked like a football coach, which he was. Dress for the sport and it will help put you in the mindset of successfully completing your goal—it’s not only more comfortable and more effective, but it will give you a psychological edge. It doesn’t have to be expensive, but get the proper running gear. You won’t like swimming either if your bathing suit keeps falling off.
The Mayor was running all alone. What if the Mayor had someone on staff who he was running with, and the two of them had signed up for the Sporting Life 10K? What if he trained with the Running Room or, where I run, BlackToe? Just like how announcing your goal makes it more likely to happen, so does training with a group of people for a common race. Having teammates keeps you accountable, plus it makes it more fun. It turns makes running, something physical, also something social: accomplishing two intrinsic human needs. Wherever you are in the country, there’s likely a run club. Difficult things are harder when we’re on our own. Seek out a group or team in your training. Running is an individual sport, but it’s better achieved when you’re not on your own. Run with a crew or a friend.
Don’t make your goal too massive. Mayor Rob Ford rarely went for half-measures. But, I’d argue, he would’ve had a better success ratio if he bit off as much as he chewed. Instead of trying to lose 50 pounds, he could’ve shot for losing ten-pounds five times. Before giving up on his weight loss program, he’d lost 22 pounds. Mayor Ford could’ve celebrated his success. I always tell people shooting for the marathon, run a 10K first. Make your goals achievable. And celebrate each one. Create your own momentum. Before you run a marathon, get your running consistent. We shouldn’t be in a race to achieve change, we want to create a sustainable new way of life. Set yourself goals you can likely achieve. Celebrate your journey. If the goal is miserable, you’re likely only to achieve it once.
Mayor Rob Ford is a divisive figure from a chaotic period of time. But when I think back of our run together, I wish I could’ve helped him, like I’m sure so many people have thought about his life. As a runner, the Mayor had so much potential. For all the new people entering our sport, there’s things you can learn from, and mistakes to avoid, from Mayor Rob Ford.
Photograph of Ben Kaplan with Mayor Rob Ford on January 22, 2012. Photo by CJ Baek.
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Deanna Brasz knows that other runners think she’s nuts. All winter long, she runs in her sports bra and shorts and, whether jumping over snow banks or doing speed work on ice, Brasz, 28, remains shirtless. She says wintertime is her favourite time to run.
“It’s so beautiful in the winter—I can’t get enough,” says Brasz, who echoes that calibre of runner we’ve all seen running topless while the smoke forms from their breath and their run club members switch to hot chocolate from Nuun. “A lot of people tell me I’m brave, but other people tell me I’m psycho. Neither thing really bothers me. I just know I have to keep moving or I’m going to freeze.”
We’ve all been there on a February long run: showing up for a workout dressed more like for a camping weekend than for a hard session at the track. But the people who run in the wintertime dressed for summer—singlets and shorts, or else running in no shirt at all—come ready for battle. Dr. Greg Wells, a performance coach and scientist in translational medicine at the Hospital for Sick Children, is an advocate of the cold plunge, and he says these types of extreme winter warriors are tapping into deep reservoirs of motivation. “When you run shirtless in the winter, you have to live in the present moment and you can’t think about anything else,” says Dr. Wells, adding that there’s lessons to be learned for the long-distance runner in this kind of temperature challenge. “It’s all about setting intentions and, when things get difficult, letting go and relaxing. I think running without a shirt in the wintertime is incredibly valuable training for controlling your mindset.”
Of course it can also be dangerous. Brasz says sometimes her legs go numb and she can’t feel anything and Dr. Wells warns that a runner should never take a cold plunge on their own. Benhur Pereira is a winter runner who not only goes topless, but sometimes also runs on the Rideau Canal at Christmas without shoes. At minus 18, shirtless, he can talk to a fellow runner; at minus 25, he says, talking becomes more difficult. “Minus 33,” he says, “is the point where talking is not possible—you just keep running. Without being strong mentally, everything falls apart.”
The mental part is the key for embracing cold temperatures. Pereira says you have to lean into the experience and make each step intentional. It’s actively participating in your workout. Do that, or else—like a coyote still running when she’s no longer on the cliff—you freeze.
“I’m completely in a different zone when I’m running in the winter without shoes or a shirt and if you get distracted and start panicking, you’ll start feeling cold,” he says, “but as long as you focus on your breathing and keep your breathing calm and you’re not panicking, I find it empowering. I do it for my mental health.”
Mental health, especially these days, is of tantamount importance and we’re all looking for ways to stay motivated and positive, optimistic and engaged. Many runners show up for winter races in shorts and singlets and there’s something to the shirtless-in-the-wintertime concept that ties directly to keeping an edge. Brasz is an ultramarathon runner with an outgoing personality, which is also important because running in a sports bra on the snow is guaranteed to attract looks. She pays them no mind, or else draws energy from her audience. The world bends to the will of Deanna Brasz.
“People do a double-take when they see me, but I just smile. I think seeing me makes other runners feel like they have to go harder,” she says, adding that she runs faster in the winter than the summertime, when she wears the same outfit in the heat as in the cold and finishes her August runs “looking like I just came out of a swimming pool.”
“I don’t wear pants anymore when I run—ever,” she told me. “It makes me feel more alive.”
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At the Vancouver Half Marathon on Sunday, Olympian Natasha Wodak won again. “My desire and my passion have not wavered,” Wodak told iRun in an exclusive interview from San Diego, where she’s training for a spring half marathon before running the Boston Marathon on April 18. “My switch to the marathon from the 10,000 gave me a whole new approach to running. I feel like I just started running again.”
Wodak finished her race on Sunday—where Lucas Bruchet came in first for the men—with a time of 71:31, setting a course record and finishing ahead of her sometime training partner, fellow Olympian Malindi Elmore and Leslie Sexton, who won the 10K Championships back in October in Toronto. For Wodak, following her thirteenth-place marathon finish in Tokyo, the season back hasn’t been easy. She was understandably tired following the Games and finished in a disappointing 33:30 at the 10K Championship in Toronto. She followed that with a nagging injury and admits it’s taken some time to find her form after her massive Olympic year.
“The 10K was a difficult pill to swallow, but I’m glad I did it, I just had to work my way back to when things started clicking again,” the 40-year-old two-time Olympian says, before offering praise to Eric Chene and the Run Vancouver team behind Sunday’s race. “It just felt so awesome to do this,” says Wodak. “I’ve missed in-person running in my hometown over the last two years.”
Left to right, Malinda Elmore, Natasha Wodak & Leslie Sexton The awesome feelings are still far from over for Wodak, who finds encouragement in the attitude, and accomplishments of Malindi Elmore. At 44, Elmore, the Canadian female all-time marathon record holder at 2:26:56, is far from ready to hang up her shoes. It’s an energy, says Wodak, that’s infectious, as well as fun.
“Malindi keeps inspiring me every day,” says Wodak, adding that, when asked about the marathon in the Paris Olympics, 2024, Elmore says: “We’re going. That’s not even a question.”
When faced with that kind of confidence, and the joy expressed all over the Vancouver race paths on Sunday—where her community, family and friends were spread out all over the course, and at the brunch spots after her win—Wodak says she’s not only excited about her next race, but also feeling gracious for the path all of us runners choose.
“I love the lifestyle and just feel very, very fortunate,” says Wodak. “It’s a dream.”
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Since 1977, the Toronto Marathon has been synonymous with good times and fast times, one of Canada’s best big city races. Drawing participants from around the world, and running icons like Kathrine Switzer, the Toronto Marathon on May 1, will be Canada’s first large-scale in-person event since the start of the pandemic.
The pent-up demand has race director Jay Glassman and his team excited to be among the first large-scale events to welcome runners back after a two year absence.
“The city has changed over the course of the COVID pandemic, but running has only increased as has the desire of Canadian runners for a big in-person event to compete in,” says Glassman, who has been race director of the Toronto Marathon since 1995. “It’s a return to running, a return to racing, and I can say that our entire team is looking forward to welcoming runners back.”
A distance for every ability, the Toronto Marathon offers a fast Boston-qualifying marathon, half marathon, 5 and 10K events. The multiple distances are all offered on a single day, May1, and the event is fun and imbued with positive feelings as runners make their way through the many neighbourhoods of Toronto to the finish line at the Exhibition Grounds. With robust cheering from the thousands of spectators lining the point-to-point course and more than 1,200 enthusiastic volunteers, the Toronto Marathon is where this author, in fact, scored his lifetime PB, finally breaking three hours in 2016. Indeed, the Toronto Marathon is poised to become the running world’s Coachella—a once in a lifetime running event that’s guaranteed to bring runners together from far and wide.
“We know, given everything that we’ve all been through over that past two years, that runners are looking forward participating in a ‘live event’ with other competitors in a race that draws people from over 60 countries,” says Glassman, adding that, for many new racers who picked up running during the pandemic, his event will be their first taste of the best part of our sport. “It’s an exciting time to be a race director. It’s an exciting time to welcome people back to our sport.”
For more information on the Toronto Marathon, please go to: torontomarathon.com.
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Maybe the last time you tried cannabis you were in college and someone passed you a joint. Or: maybe you’re an experienced user and know everything there is to know about weed and have experimented with the new products since Canada legalized pot on October 17, 2018. Either way, for runners, there’s a whole new slew of recreational products in the cannabis market that can either help you sleep, reduce inflammation, or just give you a buzz after your race, and help you ponder the universe while you wait for your chicken to bake (dig the pun?).
Here’s a list of some recommended legal cannabis adult-only products in the market that don’t require smoking, can be taken at a low dose, are low in calories, inexpensive, and, unlike alcohol, won’t leave you miserable the next day.
Wana Quick, Orchard Peach, 10mgTHC per package
A common concern with cannabis edibles is: when will this thing work? And then, when it does, you realize: uh, oh. It works too well. Wana Quick is fast-acting, which takes the guesswork out of the experience, and they’re also vegan and gluten-free. There’s a hybrid version of Wana Quick, a 1:1 CBD-THC ratio, which also blunts the psychoactive experience—an edible with training wheels. Each package contains two 5mg pieces, take one, let it hit you, run the bath after your workout, and see how you’ll never again reach out for your wine.
Spinach Feelz, Pineapple Starfruit, 10mgTHC, 5mgCBG
Just when you were getting your head around CBD, the non-psychoactive molecule in cannabis, CRONOS Group, the maker of the Spinach brand, introduces CBG—a new cannabis compound that creates a new cannabis category: it delivers a happy and relaxed experience. The product is a one-of-a-kind edible cannabis gummy that’s designed for the wellness market—the buzz is non-threatening, tingly, warm. Tastes good, too. We’ll write more on CBG in our next cannabis story.
TWD, Mixed Berry Soft Chews, 10mgTHC, 0-1mgCBD
These edibles, from Canopy Growth, are nice because they come in a package of five gummy pieces at 3.5mg doses. If you’re buying a 10mg package, the legal limit, most companies offer two pieces of candy at 5mg each. But 3.5mg is a nice starter dosage, and you don’t have to split a small candy with your teeth. Slightly elevate your mood without rendering yourself incapable of checking Strava, the Mixed Berry Soft Chews from Canopy are a great introduction to the company, one of the biggest in the country, who also makes drinks—which we’ll get to later. For now, try the gummy: watch how much better you stretch.
Foray, Cinnamon Bun Chocolate Square, 10mgTHC, 10mgCBD
If you haven’t checked on the flavours available in the legal cannabis market recently, prepare to have your mind blown: caramel apple, salted caramel, cinnamon bun—and these are just the ones made by Foray, which is produced by the company Auxly, having a tremendous year. Foray is designed by Auxly as an entry-level cannabis product, heavy on the flavour, heavy on the CBD. The company is innovative with taste and textures and their science-first approach has challenged preconceived notions of what an edible can be. Date night? Valentine’s Day alone? Half a piece of the Cinnamon Bun Chocolate Square will have you composing training plans by candlelight on your Instagram.
MediPharms, CBN:CBD, 1:2CBN:CBN
“Relax formula,” the name of this oil from MediPharm Labs, is produced by the company that often wins prizes for CBD of the Year. Almost a medical brand, the products from MediPharm, oils designed for sleep or else concentration, elevate the category and are right for a runner not interested in eating chocolate or candy. By using an oil through a dropper syringe, this clean application that just gets dosed under the tongue, is seamless and reliably-dosed: it’s hard to hit your run when you’re exhausted from insomnia. The nighttime formula from MediPharm mixing CBD and CBN is, for this runner, preferable to a traditional sleeping pill.
Truss, Little Victory, 2.5mgTHC, 2.5mgCBD
I said we weren’t going to get into beverages yet, but why limit ourselves in February during a pandemic? Every runner knows that it’s the little victories on our way to the big ones that help us achieve the results we want. This drink—dry grapefruit, sparkling dark cherry or else blood orange—is made with real fruit, naturally-sweetened, and fizzy, like a White Claw but minus the booze with a little bit of weed. Truss is the leader in cannabis beverages and offers lots of varieties, but the Little Victory is so sweet for runners—by celebrating tiny successes in February, we can do big things in May.
The Green Organic Dutchman, Ripple, dissolvable balanced powder, 10mgTHC, 10mgCBD
This is a cool product, made organically, which is unlike 99% of the cannabis goods on the shelf. Ripple is a cannabis powder and available in different solutions, either 10mg of THC, or else a balanced mix of THC and CBD, which we recommend for an introductory hit. If you’re looking for a baby step into cannabis usage, a tiny sprinkle of Ripple added to your Thursday night cocktail, or else post-run Smoothie, transforms the experience, subtly, into a vacation from the humdrum. It also asks quickly so no annoying, heart-racing moment of, Does this thing work?
If you’re trying any of these products, obviously keep them far away from children, and please only take a little bit at first. The new cannabis products on shelves are not what you might remember from college. So seek out change, because change is good.
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Running and music, they go together perfectly and for me these are my two big loves in life. Both can take you to amazing places without having to move very far.
I, like most runners, will quickly begin to match their footfalls with the song’s pace or beat. For this reason I like to pick the music that will best suit the run I’m going to go on. This is also important to note why it’s not recommended to race with music, as the song can affect your pace. Especially for easy runs, I try to make sure the beat shifts slightly, so I don’t fall into the same trot for the entire run. Changing your pace during a run can help ward off overuse injuries and boredom.
Some of my top songs I listen to are:
Run by Daughter – This one is always on my playlist. It’s a great slow and moody song that has a great cadence to it. I find I fall into a perfect running rhythm as soon as this song comes on.
Lonely Highway Night by Matt Mays – This song has a fast-paced country beat that puts a little pep in my step and can change a bad mood to a good mood during a run. It also has the perfect beat to run to if you are looking for a zippy easy run.
The Party Line by Belle and Sebastien – I love this song because it’s so different from any other of their songs. It’s got a 70’s retro sound that puts a smile on my face.
When we smile when we run, there is no pain.
Up All Night by Beck – For the same reason I love Party Line, Up All Night has a great beat to run to. It’s consistent and matching your footfalls to the beat, will put you in a 4:40-4:50/km pace.
Quitting You (Campfire Chords) by Arkells – I like this song to slow things down a bit and change the pace of my run and enjoy listening to the songs story and forget about the run.
The Rest of My Life by Sloan – As you can see, I love my Canadian music. I can’t have a playlist without Sloan on it. This song is so Canadian but it’s a great song to run to. It changes pace and if you are like me and you follow the pace of the music, this song helps to keep you from plodding along at one pace but encourages you to change it up every verse.
Fake Empire by The National – This song starts slow and continues to build. I love running to this song because musically it’s a beautiful piece to fully listen to without any distraction and you can do that when you run.
Sun King by The Cult – The Cult delivers high energy rock ‘n’ roll. This is a great song to add to a playlist where you need to spice up your pace and hold a faster interval. Lyrically there isn’t much to listen to, so it’s a good song to get lost in the rhythm of the music.
Meet Me in The Woods by Lord Huron – I absolutely love when this song comes up in my playlist. The beat of the song is perfect for running too due to its imagery. If I’m running along the waterfront and the scenery sucks, this song lets me imagine I’m in the woods, surrounded by nature.
Title Holder by The Interrupters – This song (in fact, the album, Fight the Good Fight) is my speed workout song / album. Any ska beat music will automatically get you moving faster. I do all my super-fast running to this band, because the songs are fun, upbeat and make you want to move fast.
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Socks in the wintertime are everything. They’re the difference between enjoying your run in frigid temperatures and being miserable. I have great socks from Decathlon, the Running Room, and Nike and, quite honestly, they have kept me on the paths in 2022. We asked readers to talk about their favourite socks and would sincerely like to encourage everyone shopping for a runner’s Valentine Day’s gift to consider the cozy winter run socks. Here are some socks for your mind.
“Dad and I love CEP long compression socks! This, pictured above, was my fiftieth marathon and I refuse to run a race without them! Dad likes to rock the single side compression.” He says, “Well, then the pair lasts twice as long.” The socks do indeed matter!”
Another reader said: “My favourites are Darn Tough and Icebreaker. Smartwool has declined in quality the last few years but they are a close third.”
“I absolutely love my Mizuno Breathe Thermo socks for winter running,” wrote one reader. “They stay toasty no matter what. For all other running its Smartwool socks.”
Smartwool and Darn Tough received many nods from our readers, as well as a brand I’d never heard of. Apparently the Running Room sells Feetures, and they also advertise a lot on Facebook.
This is what Feetures look like.
“I love my Feetures,” another reader said. “They are great wool socks, not too thick. Socks definitely matter. The wrong sock and I’ll have blisters on my heel and in between my toes.“
Endur received a lot of votes, a company I’m not familiar with. But one company whose socks I do love was popular amongst our readers. “Lululemon running socks have definitely lasted the longest for me. I’ve tried everything and Lulu are by far my fav. Second are Nike Elite. Both fit well and are comfortable, as long as you know your size. Pricy, but worth it.”
Reid Coolsaet, who we quote often, once told me he thought socks didn’t matter. But only on this one point I’ll challenge the Canadian Olympian. Many runners agreed with me, not Reid, and bemoaned a sock that’s not longer being made. “Ah, The Joy of Sox! I will only wear Wright Socks Silver Elite. They have discontinued the specific ones I wear. Fortunately I have a store of about 40 pairs in stock!”
How many socks do you need? Who makes the absolute best pair? Everyone has their own preference. But, I implore you, as a fellow runner, gets yourself some socks for Valentine’s Day. Before they’re all gone. “Running Room used to make the perfect double-layer sock,” wrote one reader. “Because they were double-layer, they were virtually indestructible—hence why they became discontinued.“
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Runners are a diverse bunch, but take any runners anywhere in the world and you’ll generally find a consensus: there’s almost no greater pleasure in the universe than whatever it is we eat after we run. In the name of defying COVID, trucker strikes and winter, we dedicate this story to pure blissful pleasure: the foods enjoyed after a race or even a training run, the prize for crossing a finish line. Now, this weekend, some runners might be watching the Super Bowl, can we recommend some of these delicacies for the big game?
Many, many readers spoke of the blissful taste of a post-run burger and fries. “The Works Restaurant in Ottawa, burger and fries. I ate it after my 21K,” wrote one reader. While the great Heather Gardner said: “Burger and shake!” and posted, below, this satisfied photograph.
We heard runners proclaim the greatness of soft pretzels, spaghetti and meatballs—which also works the night before a run, chips, onion rings, and Kentucky fried french fries in ranch dressing, which, I don’t know exactly what that is, but I certainly want to find out—after my run. “After a race, I like to go out for a late breakfast of eggs, home fries, and toast, with coffee, of course! It never tastes better!” one runner said, and you’d be amazed how many runners eat celebratory donuts.
“Who doesn’t love a donut? I may have a whole collection of post-race donut pics.”
(Below is an example of Tina’s post-race donut picture).
It’s fun to run because, afterwards, we treat ourselves. We should be treating ourselves anyways, but the running seems to give us a license to delight. A license to eat. A license to splurge. Readers talked about going to McDonalds, to Subway, to Dairy Queen, to feasting on nachos and, in the same vein, lots of are great racers across the country proclaimed their love of post-run poutine. Here’s a call-out to a homemade recipe. “Sometimes with squeaky cheese, but sometimes I don’t have any and my poutine is still pretty good—the homemade sausage is my special touch.”
Lots of runners spoke about eating chocolate, whether it was chocolate ice cream or chocolate milk, and I love the readers who mentioned pizza, brunch, New York cheesecake, and both cinnamon buns and hot wings scored lots of votes for favourite post-race food. I think, however, if there was one winner for the most common post-race treat, it wouldn’t be a food, but a liquid. Of course that liquid was beer. “A beer after a 20K run at the nearest pub,” wrote one reader. “It’s not food, but it’s delicious.”
Maybe my favourite response was this one, but I can’t share a picture.
Question: What’s your favourite post-race treat?
Answer: “Beer, always—in the shower!!”
What do you eat after a run? And: what will you be eating at the Super Bowl? Share your tips in the comments and below and let’s make runner’s mouths water across the country.
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As a teacher and advocate for equity and inclusivity in the education system, I have strived to use this power and privilege to bring awareness to the injustices in our school system, dismantle them and be a part of making the world a better place.
In running, I have a place where I belong. It is a welcoming community that embraces every person, including myself.
As the host of the Trillium Running Podcast, partnering with Athletics Ontario we will strive to use the podcast platform and outlet to make our running community a better place. With the podcast, Athletics Ontario presents me with the position to speak with runners, race directors, volunteers and others in the fields of trail and road running about each individuals’ experiences in our running community. It will be an important opportunity to reach those that we are not already reaching and to listen and give voice to the underrepresented members of our community.
We will have the pleasure to interview athletes such as Canadian Olympians Reid Coolsaet and Paul Osland, endurance athlete such as Jessica Kuepfer, race directors like Jeff Rowthorn of Happy Trails Racing and Charlotte Brookes of Canada Running Series, champions of inclusivity like the multi-talented Andre Morgan and Steel Town Athletic Club founder Vincent Kuber, and everyday runners like you and me.
We strive to celebrate that everyone has a place in the Athletics community in Ontario. It is incumbent on those with power and privilege in this space to ensure that it truly is for all of us. The Trillium Running Podcast, brought to you by Athletics Ontario is our opportunity to bring our community forward. Together we will make strides towards a thriving and inclusive running community in Ontario, where all people, all speeds, all terrains and all abilities are always welcome.
Tune in every Thursday on Instagram here.
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The first week into the New Year meant it was time to shake off the rust of December’s Honolulu Marathon and see what, if any, juice I had back in my legs. The plan was a small fartlek or broken tempo—which, in my mind, is actually just a fartlek by a different name.
Since the marathon, I had started back with some easy run-walks and built back up to regular easy runs. I noticed that the shoes I had been wearing for the majority of the late summer and fall were now cooked.
Now, it was time to check out my options for something new on my feet.
My contract ended at the end of March 2021, which means I have been able to play around and see what has changed in the shoe world while I’ve been sidelined. What I am a bit excited about is that I started out my career unsponsored and trying out different shoe brands and models.
Being back, unsponsored, and running for fun seems like a return to home and a fresh start.
First up on my new adventure are the Puma Women’s Deviate NITRO.
Standard specs include:
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8mm drop
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Advanced Nitro Foam Technology
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INNOPLATE Carbon fiber plate
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TPU heel piece for added stability
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Seamless dual-layered upper
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PumaGrip full-length rubber outsole
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$200
Designed to fit the profile of a woman’s foot, the Women’s Deviate NITRO is meant to be an everyday plated trainer. Not a flat, not a race shoe—but something that still lets you feel good out there for a regular run. I have read that it should run comparable to Saucony Endorphin Speed, Nike Tempo Next% and HOKA One One Carbon X in terms of wearability, however, the Deviate NITRO come in at slightly lower price point. I’ll have to check those out on this journey for a fair comparison.
Since I am just building back into any form of regular running with some light efforts, I’m typically someone who does my first few weeks of workouts in my everyday trainers. These seemed like the perfect fit (pun intended). No seriously, these shoes run true to size.
As Mother Nature would have it, my first planned runs in my Deviate NITROS were derailed by inclement weather. I live in Colorado, where the weather can be a bit temperamental in the winter. For those of you who know me, my surgical history, and my stupid left leg, you know that ever since the end of 2016, I cannot run on a treadmill. Either my left leg gets jenky, or after two to three treadmill runs I’ll end up with a stress reaction in my right femur. It’s been problematic.
That usually means that I will just skip runs on days that it’s too snowy. But because I have yet to be killed by my own curiosity, I decided to give the Pumas a try on the treadmill—hoping that the jog/walk breaks between efforts would spare me any of my usual treadmill woes.
My first run was a 20 min jog warm up, 10 sets of 1 min run/1 min jog/walk and then a 20 min cool down. The left leg held up, my legs were more lively than I expected and the shoes were actually a lot of fun to run in.
I like shoes that are/feel cushiony, but not chunky or heavy. I’m small—so I can get away with lighter weight trainers and also can sneak around using those trainers for low-grade workouts.
The full Nitro foam midsole keeps the shoes light, but responsive. The carbon fiber plate was not that obviously felt during the easy run minutes, but I could feel it show up when my pace began to pick up. On my next run, the weather cleared, and I was able to run outside. Just an easy 12km, but with some slick spots of ice to navigate. I had zero concerns or issues running on those slick spots—my foot felt secure in the shoe, and the soles felt secure on the ground.
And then—she snowed again. This time, right when I was ready to be brave and try a broken down tempo (aka moderate fartlek with longer “on” sections). Since I handled the treadmill well the first go around, I figured why not try my luck again? I completed my standard 20 min warm up jog, and then rolled into six sets of 5-minute tempo/threshold with 1-minute walk break, and a 20 minute cool down. I certainly enjoyed testing the shoes out for some longer interval work, and again felt the aid of the carbon plate when my pace increased.
My hip though, was not impressed with my effort and I have decided that my dances with the treadmill this winter will be no more.
The true test of the breathability of the shoes came when I skipped town and went to Phoenix for the long weekend—and some warm weather runs. There, I got to test them out on my favourite run loop—the Papago Park 5km loop. This loop is undulating and mostly loose gravel. True to form, the Deviate Nitros felt secure on my feet, responsive—even on loose dirt, and were not chewed up by the change in surface.
Overall, I have worked my way up to regular running mileage, tested out the shoes with some basic workouts, put in some medium-long run miles and they have held up for each run. These shoes remind me of the good old days where I had to do my warm-up, workout, and cool down all in one shoe to save on time during my lunch break from court.
If you cannot tell—my reviews are going to be more of a run blog with a shoe focus.
I’m not sure where any of these shoes might take me. But I’m excited to share the path with all of you.
Lanni Marchant is a two-time Olympian and one-time fastest female Canadian marathon runner of all-time. If you’ve tried running in the Puma Women’s Deviate NITRO or else have a shoe review you want to share with Lanni Marchant, put your comments down below. To follow Marchant on Instagram, go to @lannimarchant.
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As we run into to February I hope you’ve had an opportunity to think about your routines within, and outside of, running. Perhaps you’ve even completed some of our challenges! The second half of this month’s series is going to build on the same theme of routine by touching on sustainable habits and building a foundation for long-term running success.
Tying back to the first article, the greatest predictor of long-term success is consistency over time, so the biggest take away from this article is going to be developing habits and building foundations that are sustainable over the long term. We’ve all felt that excitement of starting something new, diving in head-first and investing significant time and effort, only to burn ourselves out and lose interest. To use a baseball analogy, running is a sport that rewards getting on base consistently rather than trying to hit a home run every time you step up to the plate.
“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.” Colin Powell
Sustainable Habits
In the first installment of this series I noted that “we’ve probably all felt the disappointment of not meeting our own expectations when the day-to-day grind of pursuing our best intentions becomes overwhelming.” We tend to overestimate what we can accomplish in the short term and underestimate what we can in the long term. Is setting a goal to run every single day of the week sustainable? Perhaps in the short-term for some, but over a long enough period of time that may become unbearable. I often take a step back when writing training for athletes to ask myself “Is what we’re doing today sustainable for years to come?” and “Does this workload make sense given the athlete’s training history?”
Starting small and building momentum over time is a far better approach than going ‘all-in’ on day one. Is your goal to run your first marathon in the spring, your first 5k? Perhaps the first habit to develop is consistently running 4 days per week. Eventually you will get to those speed workouts and long runs, but for now we just need to develop the sustainable habit of running regularly at an easy effort over reasonable distances.
Building Foundation
Now that we’ve covered establishing routines and thinking about sustainable habits, the first purpose of training, regardless of goal race distance, is to build a foundation. Before we can think about those 30km long runs or fast track sessions, we need to prepare the body and mind so we can complete them successfully. Some would call this ‘base training’, but what I really mean is setting an absolute baseline weekly training load (frequency x duration x intensity) that develops all aspects of running. I would almost consider this to be “pre” base training!
To start, I’d recommend figuring out how many runs per week are sustainable for an indeterminate amount of time. For example, if you think that this would be 4 runs per week, ask yourself if you can manage 4 runs per week for the next 6 months (rather than the next few weeks). Then, the distance of these runs should be reflective of current fitness and shouldn’t leave you so fatigued that you’ll need to take extra time to recover. For some, this could mean four 30-minute runs per week. For others, this could be a lot more. Remember, we’re only looking to set a foundation that we can sustainably build upon over time.
Activity Suggestion
Our challenge to you this week is reflective. Think about your relationship with running so far in 2022 – is what you are doing sustainable over months or years? Are you building a foundation for continued enjoyment and success in the sport or are you burning the candle at both ends without realizing it? I regularly find taking a step back to look at long-term sustainability to be helpful in guiding athletes along the path to reaching their potential. Running is a sport that really rewards training over prolonged periods of time so keeping that in mind is important.
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It’s true. I was running a speed session last Friday and the path hadn’t been properly cleared, and so there was only one pathway for pedestrians. The workout called for 3-minutes at tempo pace between two minutes of leisurely running and I was having a week—dry January, COVID, winter, etcetera. If you were jogging in the opposite direction, or else walking along the path during my three-minute go-time, I would’ve forced you out of the way. I wasn’t stopping and I wasn’t ceding my ground. And you know what? I’d done this before.
I try not to do speedwork on crowded sidewalks. I’m not an animal. But I have. I have been running quickly along College Street and barely missed running into a pedestrian. I think I’ve done that to mothers pushing strollers and grandmothers out for a breath of fresh air. If it sounds like I’m proud of this, I’m not. It’s humiliating. I’m always on about people who don’t properly control their dogs or else races where participants have to stop for a light. I complain more than Goerge Costanza. So I thought it might make sense to look at my own behaviour. Once at the track, at the beginning of COVID, a woman complained I was getting too close to her. Was I? I don’t think so. It was a track, but still: you have to listen to what the universe says.
Other runners have also acknowledged recent times when they were big jerks. “Running with my group they were doing a 30K LSD, they didn’t know I was only doing 21 that day. The guy that usually leads the pack hates when anyone is staying with him. At 16K I moved up the pace for my final 5, he stayed with me or a little ahead, so I kept increasing my pace until my final K when I got into my closing sprint mode. Sure enough he kept moving up. I surprised him when I bailed at 21.”
That’s a big one. Racing on a training day when it’s supposed to be a slow run. Another jerky thing to do is to run together with your partner until the very end, and then speed up toward the finish line: if only you know that you’re racing. Jerk! “When my husband who doesn’t run, says he will go for a 5km with me but he’s quite fast on the shorter distance (annoying because he never runs!), so I pretend to check my Garmin and tell him we still have a bit to go… I lie about the distance until he looks like he can’t sprint the finish so I can “win.” I’m a jerk. Also, he doesn’t know we are racing.”
A lot of runners talked about interacting with civilians. I know we all hate when we’re running on a sidewalk or path and someone is looking down at their phone. Pick your head up! Most of us make way for the phone-looker. One runner did not. “I shoulder checked the clown walking towards me with his face buried in his phone. The guy behind me laughed. He was flabbergasted, but when the fellow behind me started to laugh there wasn’t much he could do.”
iRun doesn’t endorse shoulder-checking civilians. (Look at Lanni Marchant, pictured above, Lanni shoulder-checking someone on their phone will send them to the ICU). This will not give runners a good name. Once, I was in my running clothes, all florescent yellows, and the garbage man hadn’t picked up our trash and so I brought it to the building across the street, to dump my garbage. The super of the building came out and caught me, and I was in all bright yellow clothing. Not a good look for our sport.
“One time I was running on the sidewalk approaching a couple from behind. I started saying “behind you,” and they didn’t move or acknowledge me. Then I said “behind you” again, still wouldn’t move. Maybe they were so engrossed in their conversation, they weren’t paying attention to me. Then when I got right up behind them I yelled: “HEY! MOVE IT!” Scared the living CENSORED out of them, they jumped onto the grass.”
Of course, as runners, we share the road with other people. We share it with other runners, with cars, with people eating their dinners and talking on their phones. I’m sure my neighbours don’t love it when, in the summer, and their enjoying a meal on the patio, I come cruising by, shirtless, dripping sweat like a faucet while they try and enjoy their Chardonnay. Well, it happens. “One time I was running a half marathon and a fellow decided to pass me (hey, no biggie, I’m slow). BUT HE GOBBED a SNOT ROCKET as he passed. To me, that felt like it was done on purpose so I ran quite hard to catch up to him and wiped my sleeve on him and said don’t ever do that again. Use your manners buddy! I still gag when I think about that memory.”
Snot rockets are a common occurrence on the race path, nobody’s favourite cup of tea. Same with spitting in general. Look, it happens. But: yuck. There’s one other big one that all runners will acknowledge but only few are brave enough to admit. And I dare say no one among us hasn’t at one point been involved in something similar. Have a good day everybody, mine your manners, as least as much as humanly possible, and we’ll just leave it at this: “I remember farting while at the front of a group going through a tunnel,” shared one reader: “That was a jerk move, but funny as hell!!!!!”
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What Are Double Layer Socks?
As you might expect from the name, double-layer socks feature two layers of socks in one package. Instead of having to put two socks on to prevent blisters or hotspots, double layer socks have two layers built into them, giving wearers all the advantages of wearing two pairs of socks without the hassle, bulkiness, and potential discomfort of putting on two pairs.
Double-layer socks from Wrightsock come with an inside sock designed to provide your foot with a flat, smooth surface and fit snugly. Wrightsock makes these socks with a hydrophobic, undyed yarn to wick away moisture and give your feet a protective barrier. Alongside the inner barrier, double layer socks have an outer layer that interacts with the inner sock to remove friction. By having two layers, these socks absorb the excess friction hiking and running generate.
Benefits of Double Layer Socks
Double-layer socks come with many advantages for everyone, from daily walkers and joggers to avid hikers and runners. Due to their unique design, you can better prevent blisters, wick away moisture, and receive several customization options.
Learn more about the primary advantages of double-layer socks below:
- Prevents Blisters
One of the biggest benefits of purchasing double-layer socks is their ability to prevent blisters. Since they feature a snug inner surface and protective, hydrophobic layer, they reduce excessive heat and moisture. Since heat and moisture are the two main causes of blisters, these socks excel at preventing them.
Essentially, the two layers help to absorb friction and allow the body’s natural cooling processes to evaporate moisture. As a result, double-layer socks can be a much better option for blister prevention than single-layer socks. They’re especially useful for activities where you’ll generate more friction and sweat, such as hiking and jogging.
- Wicks Away Moisture
When moisture builds up in your shoes, it can weaken the skin, causing blisters and sores. Besides raising the risk of blisters, wet socks can be very uncomfortable and foster bacteria, leading to athlete’s foot or rashes. For long, cold hikes, wet socks can even cause frostbite. Since jogging and hiking create a great deal of sweat, it’s critical you have a pair of socks that wick away moisture.
Double-layer socks wick away moisture by using a hydrophobic outer layer. This layer moves moisture away from the skin and gives it the chance to absorb instead of pooling inside your sock and shoe. Due to the moisture-wicking properties of two-layer socks, you can run, hike, jog or walk without worrying about your feet getting wet.
- Offers Customization
Whether you need double-layer hiking socks or double-layer running socks, Wrightsock’s selection of two-layer socks has you covered. Due to our wide inventory of socks, you can find one in the weight you prefer. For example, our lightweight socks, such as our Cool Mesh II, are perfect for people who want to stay cool and who enjoy a tighter fit.
You can also select midweight socks if you like a little bit more weight but don’t want to switch shoe sizes. Some of our top options include Running II and Escape double-layer socks. These socks are a great choice for new wearers of performance socks, and they excel at wicking away moisture.
Finally, if you need to fill out your shoes or want more cushioning, our heavyweight options are perfect. These socks feature a terry looped design for more cushioning and volume, and they come with a more substantial yarn.
Choose Wrightsock for Your Next Pair of Double Layer Socks
With all of the benefits of double-layer socks, you might be interested in adding a pair (or two!) into your wardrobe. At Wrightsock, we’re ready to set you up with a perfect pair of two-layer socks for your needs. Whether you need a new pair of double-layer socks for running or hiking, we’ve got you covered. Our double-layer socks give you the performance of two socks but the feel of only one.
Browse our selection of double-layer socks today. If you have any questions, please feel free to contact us.
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I’m guessing you’ve never paid much attention to olive oil. You see it on the bottom shelves of the grocery store next to mustard, vinegar and other condiment staples. And truthfully, I never used to either. Still, after tasting a properly produced one many years ago in Tuscany, I went down a rabbit hole. Today, as a certified expert taster, international contest judge and producer of the award-winning documentary “Obsessed With Olive Oil,” I hope you’ll take a quick moment to join me down one of the many rabbit holes of olive oil.
For one, the health benefits are immense, and its production’s art and craft can be as incredible as any wine, beer, or cheese obsession that you may have taken pleasure in investing in. But to keep it simple, it’s the product of fresh fruit, so it needs to smell good and taste clean; it should remind you of freshness, green and vegetables. It needs to be bitter and peppery, letting you know that its antioxidants and anti-inflammatory substances are present. For a runner, these benefits of olive oil make it great to stock on your shelf.
It is challenging to understand how it was possible that 3,000 years ago, olive oil was already widely used by athletes to improve their performance when science had not yet discovered all of its remarkable properties. Undoubtedly a happy intuition and gift from mother nature who already knew that olive oil is in its composition and fatty acid content closest to mother’s milk.
The ancient athletes used it extensively by consuming and applying it directly to their bodies to prolong their sports efforts. Olive oil, indeed, was one of the original medical salves. Today, countless medical studies have confirmed all the insights into the usefulness of olive oil in activities that require the maintenance of a tremendous physical effort. Like, say, running.
Its high-caloric content (900 calories per 100ml) guarantees a high level of “ready to use” energy and important reserve, essential in endurance sports such as long-distance running. Its predominant monounsaturated fatty acid composition (the “good” fat) alongside the right amount in quality and quantity carbohydrates and proteins build a great diet to maintain long-term health and performance.
Like I said, I went down an olive oil rabbit hole. But I think you too will find that consumption of olive oil gives strength and protection to the muscles and psychophysical well-being. Its vitamin E and polyphenols contents help protect our cells from oxidative stress. This help is welcomed by the body of a marathon runner who, during a long run, requires a substantial increase in oxygen consumption by the muscles and has to cope with an excessive formation of free radicals.
Hydroxytyrosol is a polyphenol naturally present in quality extra virgin olive oil. Its antioxidant characteristics have proven to be ten times more effective than green tea. Its concentration will vary depending on the latitude and altitude of the olive’s origin, the harvest, extraction, transport, and storage methods. Another hidden treasure of extra virgin olive oil, of great benefit for athletes, is Oleocanthal, which is “Nature’s Ibuprofen.” It has a profile and power of action similar to non-steroidal anti-inflammatory drugs, perfect for limiting and naturally alleviating the appearance of inflammation and muscle pain.
All of this is to say: consuming good olive oil is essential, but not all olive oils are created equal.
So how do you find and recognize an excellent extra-virgin olive oil? Again, think fresh, green, bitter and peppery. And unlike wine or cheese, vintage is not an asset.
To follow Fil’s new harvest olive oil production in Tuscany, please click here: Abandoned Grove. To go down an olive oil passion rabbit hole, click here: Obsessed with Olive Oil
If buying from a store, ask to taste to ensure fresh, green, bitter and peppery. If tasting is not an option, bring home, taste and return or exchange if it doesn’t meet the standards!
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