Kids Get Cancer Too: Run Strong Like Sloane at the Servus Calgary Marathon

March 8, 2024

Last May, the weekend of the 2023 Servus Calgary Marathon to be exact, my then 5-year-old daughter who was registered to run the kids race with her sister, was instead admitted to the Alberta Children’s Hospital’s oncology unit and diagnosed with high risk stage 4 cancer.

A word no parent wants to hear beside their child’s name.

Since then, I’ve learned more about childhood cancer than I ever hoped to know—the good (if there is any good), the bad and the ugly. One of the “ugly” things about childhood cancer, besides the obvious, is the lack of funding in this space. The number fluctuates every year, but as of 2023 only seven per cent of funding for cancer research in Canada goes to pediatrics.

What’s even uglier about that statistic is that although pediatric cancer is considered “rare,” it is the number one cause of death by disease in kids.

That said, like so many other families, I’ve been on a mission to raise awareness for childhood cancer. With a love for running and the coincidence around the timing of Sloane’s diagnosis last year and the Calgary Marathon, I decided to start a run team. Our goal was to raise awareness and money for the new Riddell Centre for Cancer Immunotherapy in Calgary, a top-of-the-line facility that has promised to dedicate resources to pediatric research—an area that’s often overlooked.

When registrations opened up in late 2023 for the 2024 run, I quickly jumped on the opportunity to start a Strong Like Sloane run team—a team I thought would be made up of twenty-five close friends and family.

Over the last five months, I’ve watched the team grow to 134 runners (as of March 7) and the fundraising goal continues to grow. We’re now at just under $22,000 with a goal of $30,000 and with three months to go until race day, I’m confident we can do more.

As one of the largest running events in Canada, I knew the Calgary Marathon was the perfect vehicle for driving awareness. My goal was never as much about fundraising as it was around having a large team, all wearing “Kids Get Cancer Too” shirts, to spread the word and create some buzz.

Maureen McDonald, Calgary Marathon’s director of running experience confirmed that team Strong Like Sloane is the largest run team the event has seen since 2018.

But the participation doesn’t start and stop in Calgary. Virtual runners are welcome to register and join the team to raise awareness across Canada. Or non-runners can help spread awareness by sharing our teams’ posts and donation links on social media (follow @therealclairem).

I’ve got big goals for pediatric cancer awareness and having the support of Run Calgary and the Calgary Marathon is incredibly heartwarming. In my experience, the running community has always been very supportive and it’s nice to see they are looking out for one of their own.

This is just the beginning.

We can do better for these kids. For our future.

If you’re interested in joining the team or donating please visit:

https://raceroster.com/events/2024/74775/servus-calgary-marathon-2024/pledge/team?id=87

Let’s all run Strong Like Sloane, and use our running to help.

No Watch, No Music, No Time Goal, No Problem: Race Review, the Chilly Half

Ben Kaplan

March 4, 2024

Running the Chilly Half marathon on Sunday was a last-minute decision. My 12-year-old said, “Whisky and junk food.” It wasn’t exactly phrased as a question, more like an observation: oh, is this what we’re doing now? I had to look in the mirror. I’d been missing my workouts. I hadn’t signed up for a race. I was all out of Athletic Brewing and, to fill the void, as my pride and joy noticed: whisky and junk food.

Couldn’t have that.

29 years old, the Chilly brings Ontario out of hibernation and into their fancy sneakers and race day plays our like a family reunion. Burlington, Ontario. One distance. A lovely point to point race course and all sorts of friends representing their race crews and sports brands. I saw Krista DuChene and though I was wearing tights and a long-sleeve, it wasn’t freezing. I’m in the I-want-to-be-comfortable phase of my racing.

I was around the 1:45 pacer at the beginning, but there was a big crowd assembled there and I wanted space. This is tricky. Last year, I tried racing the Chilly alongside my race partner and at 3K, I was rapping out loud. At 6K, I was walking and around 8K, I turned tail and headed towards the start line, my head pointed down at the ground.

When I was a kid, I once ran the half in 1:22, but I’m a long way from there. Experiences have surpassed time goals these days in terms of what I’m looking for with racing. Unlike last year, my goal in 2024 is to finish with grace.

Still, 1:45 didn’t feel good and so I sped up some and ran into a BlackToe Race friend who I actually didn’t really know but just seeing the matching jersey made us instant amigos. She’s training for Boston and looks like a gymnast so I had to be careful. I was breathing heavy as we talked about her fiancé between seven and ten kilometres. My watch wasn’t working and I left my AirPods in my backpack and let the race dictate my speed. This seemed to work because I hung on with my new friend and, somehow, turned a corner. Once I past twelve kilometres, I realized I would finish. This was a huge load off and a relief: the fear left me. Now I could start racing!

I was something like 4:45-per-kilometre for the first half and like 4:25-per-kilometre for the last bit. This is how you want to be racing because as I sped up, others slowed down and, as any runner knows, passing people is the best feeling in the world. It’s momentum and an energy catalyst and here’s the other thing—it’s fun. I was clapping for the other runners, shouting out friends, giving high fives and basically just running around like a kid after eating their ice cream in the park. I never felt any pain. Never missed my watch. Didn’t care about not having music. Did no math. I was playing.

The kilometres ticked down like seconds on New Year’s Eve and how’s this for a sensation: it surprised me how quickly the 17K marker appeared after sixteen. By the time I hit 19K and ran into some kids, I wondered aloud if we could run down the 1:30 pacer. This one guy was amazing. Half my age, he yelled: Let’s go!! And I wanted too, but I’d dug myself too deep into a hole with something like 1:24 on the clock and the last two K to go.

But even that mindset—being alert enough in the last bit to dream about a finishing time is a good sign. I wasn’t just surviving. I was actively engaged and I’d been down enough times before to appreciate the fleeting sensation.

I held on and, when I approached the final hill and Steve Fleck called me in, I had a smile plastered on my face and we listened to Spice Girls and Oasis on the way home on the BlackToe bus and I sang to every word. Later I napped on both of the crevices on my couch and listened to Jimmy Buffet.

I like whisky and junk food. But I like this feeling more.

Top photograph by Ryan Field.

Shoe Review: ASICS GEL-CUMULUS 26

Ben Kaplan

February 28, 2024

The colour pattern of the new GEL-CUMULUS 26 from ASICS is called “evening teal,” and it’s offset with bright yellow, and the shoes feel not only comfortable, but almost elastic. With bounce and fantastic foam, the experience is one of distinct pleasure; the ride feels as if it could go on for days.

The GEL-CUMULUS is a popular line in the ASICS family, a neutral shoe built for tackling serious mileage and withstanding the elements. With a fitted upper and convex toe, the shoe acts like a cantilever, which has become a trend in the latest shoe designs. Over the course of repeated runs at varying levels—like you, I feel it’s essential for my non-race day sneakers to also be able to handle a day at the track—I found the shoe performed.

On long runs, I appreciated the stability; at shorter distances, the lightweight functionality was divine. I could both dig in at my track’s corners and accelerate, while also being able to endure 28K, with most of the distance tackled in the rain. It’s not every sneaker that can bounce back from a wet, sloppy run and be able to function precisely, but I thanked the mechanics behind the GEL-CUMULUS 26, with each 800-metre rep that I left in the dust. Clearly the materials in the shoe are top-notch and I like to see that my money goes into the product, not gimmicks.

Moving beyond the mechanics of the shoe, I also appreciate the GEL-CUMULUS 26 aesthetics. More and more, I find motivation slippery, and a good-looking shoe does add bounce to my step. I actually have a teal hoodie—see the below photograph taken by my son—and think there’s some truth to what my old friend Duff used to say: dress like a slob, run like a slob. That might not be entirely true, but I do think it’s beneficial to put “looks” together at challenging workouts. I know when I want to run hard, it helps to be organized. I want my watch charged, my gear to fit properly, and my whole presentation to be tight. I’m also particular about socks. Good-looking sneakers are part of my mental warfare and, on this count—the GEL-CUMULUS 26 reached that mark in spades.

The ASICS GEL-CUMULUS 26 26, a new iteration of a classic model from ASICS, your 2023 Golden Sneaker award-winner for Brand of the Year, is an improvement on earlier iterations while maintaining the integrity of the line. We’ll be in March soon, which means spring races are dawning. I know what I’ll be wearing as I get ready for race day, and I feel good advising you to follow my lead.

Drops March 1st, check out a pair out at your local running retailer.

How Running Helped ToDoToronto Grow to 750,000 Followers on Instagram

Ben Kaplan

February 28, 2024

My name is Conrad Wong and I’ve been running almost everyday since the start of COVID. My life was good and average. I could have stayed home, played video games, and just took it easy in my mid 20s.

I’ve never been strong academically, but I always wanted to do something great and make the most out of all the opportunities in life. I really enjoyed my full time sales job at Indeed.com, but I wanted to make a positive impact on the economy outside of work.

One day, I started running because I felt stressed in my sales role and I needed some fresh air. I noticed that I came back home feeling motivated, positive and action-oriented.

I would set all my phone calls right after my run because my energy level was at my peak and I closed many deals at work between 1pm to 3pm. After work, I would have a bunch of new ideas of what to share on Todotoronto and I was able to execute my ideas which resulted in our channel reaching 100k by the end of 2020.

During a time where there was lots of negativity on social media, I saw an opportunity to bring more positivity through our Todotoronto page. I continued visiting a new restaurant or business every day in Toronto and made content for Todotoronto, I made sure we posted everyday seven times a day, spent eight hours everyday on Todotoronto including weekends and our account grew from 100k to 300k in 2021.

From 2021 onwards, I was running 10 kilometres seven days a week and I came across the Toronto Marathon race in 2022. This was my third time running 21km in my life and I came in eighth place out of 3589 runners.

Coming in top 10 was super exciting for me, but realizing that being dedicated to something I enjoyed and achieving strong results brought even more meaning in life.

With 2022 being the year in Toronto when COVID restrictions got lifted, many Torontoians asked the question: “What is there to do in Toronto?” I made a goal to visit and film as many events in Downtown Toronto. With traffic being hectic, I decided to jog everywhere I go to film content while also getting my running mileage in. Not only that, we ran over 46 events since 2022 to help build a community within Toronto.

As of 2024, with the help of my business partner Michael Wong, we currently have 5 full time employees, 15+ contractors and our channel is currently at 745k IG followers.

I believe that there are still many areas for myself to develop and I’ll keep running to continue making myself a better person. It’s important we keep running into different experiences and situations in life in order to find fulfilment in life.

Conrad Wong is an ambassador of the Toronto Marathon, on May 5. To read more about the race, please click here.

Once You Reach Your Goal Weight, What Do You Do?

Ben Kaplan

February 28, 2024

Do you celebrate by eating the biggest piece of cake you can find after reaching your goal weight? Do you try to gain all the weight back so you can go through the process all over again? Do you suddenly feel afraid of this new version of you? Do you miss the old one? Do you continue to lose weight because this is all you have known for so long and you are afraid to stop?

The answer is simple: No! You do none of this. You move forward, you continue to improve, and you embrace the person you have blossomed into.

Becoming a new version of yourself is hard—I equate it to shedding skin, like a snake or when a butterfly sheds its chrysalis and suddenly becomes this new beautiful butterfly. It’s sad to look at the former shell of yourself. For some, this shell may have been home for years, for a lifetime. And this new version you are looking at in the mirror is unfamiliar and scary. But letting go and moving forward is part of the process. You never forget who you were. You remember, you appreciate, and you move forward. There are new adventures awaiting.

Maintenance has been the hardest challenge I’ve encountered. Learning to say “no” and to be strong enough to do so is difficult. I’ve been on this fitness and lifestyle journey for over three years now. I’ve reached every goal I initially set out for myself, not only in terms of my nutrition, but in terms of my running. That’s a bold statement to make, but it’s the truth. So what did I do? I had a heart-to-heart conversation with myself. I needed a plan to maintain my weight and my active lifestyle. And if I am being honest, it’s a daily struggle. What I mean by this is I have to talk myself off the ledge most days. Short-term thinking says to eat the cupcake, eat the pizza. Short-term thinking says, skip the workout, it doesn’t really matter anyway. And there are days I do. I fall short and I succumb to short-term gratification. But I know I cannot eat like that everyday or I will be right back where I started. I can’t skip every workout or I will be back to that woman who couldn’t run more than a minute. But life happens. I have a busy schedule, and between work and raising my four kids I don’t always hit the mark.

The point is, I hit the mark more often than I don’t.

You will get tired of this lifestyle. You will not want to do it anymore. Nobody will come to save you or help you. You have to make the decision that your life is worth it and you are more important than your addiction/vice. In this case, I was and am more important than my poor eating habits and my lack of self discipline towards my workouts.

Here are a few things I do to help me get through the tough days.

KEEP A PICTURE OF YOURSELF

I keep a picture of myself on my Day One, when I was at my heaviest. I picture that woman standing in front of the mirror sobbing thinking she was not good enough for anyone, that she was not good enough for herself. I printed a large version of this picture and have it up in my gym beside a picture of me at the Chicago Marathon. I want to look at this picture and remind myself of the power of self-discipline and hard work. I want to remember the sad look on my face when I was at my lowest. I want to remember the feeling I had when I crossed the finish line at the Chicago Marathon. The elation and the fact that my dreams had come true. I want to be continuously reminded of the juxtaposition between these two images for the rest of my life. They are my why. I am my why.

PUT SOMETHING ON THE CALENDAR

I always have something on my calendar to work toward. Now this may not work for everyone, but it works for me. When I first started my journey, I was listening to a podcast about the Spartan mentality. The reality is if you have nothing to work toward, your goals will fizzle out, and you will fall back into old habits. The first year of me working out, I had nothing I was working toward. I was simply trying to lose weight. After a year of putting in the daily work, I decided I needed more concrete goals. This is when I started signing up for races. When you know you have something on the horizon, like a race, you will work to ensure you are ready. This is another reason why I push myself far outside of my comfort zone and sign up for longer distance races, like half marathons and marathons. They require tremendous discipline and training. They don’t allow for a lot of time off and they definitely don’t allow for a lackluster approach.

HAVE WORKOUT OPTIONS, BOTH INSIDE AND OUT

Having workout equipment inside is another huge positive factor for me in achieving my goals. On days when the weather is less than ideal, on days when I am solo parenting (which is quite a few), I have ways to still exercise and get my body moving. Some days, I am running on the treadmill at 4am, while other days it’s 9:30 at night. I do what works best for me and for my family.

HAVE A STRONG SUPPORT SYSTEM

Having a strong support system is essential. My kids, my husband, my parents and my friends are such strong supporters of my journey, of my goals. Days when I’m lacking and not wanting to put the work in, they tell me straight up that I have worked too hard to give up now. To get up, to stop complaining—to get it done.

LISTEN TO OTHERS THAT LIFT YOU UP

I listen to numerous podcasts before I workout and while I workout. Why? They serve me and give me that necessary push to start and keep going. I do this because there are times when I need that harsh kick off the couch to get my body moving and an even harsher push to not give up when I am in the middle of a challenging run.

GIVE YOURSELF A TIME FRAME

If you are going to workout in the morning, or the night, the time frame approach works the same. Set a timer, and allow yourself time to do what you want to do; scroll the internet, read, watch TV, eat. Whatever you choose to do with your time before your workout, is your time. When the timer goes off, get up, get dressed, and get going. I often will set a 30-minute timer before I workout. This gives me the “grace” period to ease into my workout. I have something to eat, hang out with the kids, read, or whatever I want to do with that time. When the timer goes off, there are no more excuses and I workout.

One final tip:

Don’t forget this—Don’t be afraid to go back to Day One, Week One. No matter how many times you may have fallen off the wagon, you can always go back and start again. You grow at the beginning. As the weeks and the months go on, you start to relax. You don’t wake up as early in the morning. You become complaisant. So don’t be afraid, and don’t fret if this happens.

Go back: Day One, Week One, and start again.

THE GREATEST VERSION OF YOU IS THE DISCIPLINED VERSION

Katie Rylance is an ambassador of The Toronto Marathon, May 5. For race information, click here.

Shoe Review: Brooks Glycerin 21

Ben Kaplan

February 21, 2024

There’s a reassuring firmness to the new Brooks Glycerin 21, an anecdote almost to the big foam, giant cushioning which has become the latest running shoe trend. Tied tightly at a series of mile repeats at 10K, half marathon and blitzkrieg speeds, the Glycerin 21 almost took on an anthropomorphic characteristic—they felt like wolves on my feet.

The Glycerin series, first launched in 2002, is arguably the flagship shoe from Brooks, the Seattle-based company that surpassed Nike in women’s running shoe sales in 2021 and touts “Run Happy,” as their inspiration slogan. Through the years, the Glycerin has morphed and adapted—a wider toe box, a fitted tongue, various innovations in foam—and this new model, sleek and aerodynamic, soft and fast—marks a major step forward of a legacy product.

Weighing 9.8 ounces with a 10mm midsole drop, the Glycerin 21—white, black and grey with aqua blue accents in the pair that I tried—out-performed many of my other shoes on the track. During my first set of 2-mile repeats, I felt the shoe not only steady me, but provide excellent energy return. The Glycerin 21 features nitrogen-infused DNA Loft v3, innovative cushioning, and midsole propulsion.

After completing the bulk of my mileage, my race team approached a series of 800s to practice speed work on tired legs. I had the sensation the shoes were working with me. At $200, a racer could be forgiven for thinking they were running on a carbon-plate. Shoe technology has made radical innovations since 2002 and the long tail behind this great Running Boom is that your average mid-price sneaker offers value, comfort and speed. It’s hard in 2024 to buy a bad pair of shoes.

I wore the Glycerin 21 again on my Sunday long run and found the flexible fit withstood the extended kilometres. Again, I felt like I had wolves on my feet—a powerful mental exercise which acted, to me, as an endorphin.

With expert support and durable softness, the new Glycerin 21 by Brooks is one I’d be happy to recommend.

Will You Know When It’s Time to Give Up on PBs?

Ben Kaplan

February 21, 2024

The Raptors developed ‘load management’ for Kawhi Leonard. They had him take off games during the regular season so the more mature athlete, who’d struggled with injury, could be ripe for the NBA Finals. Leonard’s skills didn’t deteriorate, he was the NBA Finals MVP. But does load management make sense for runners? As we age, do we need to decrease volume, race less and, if so, at what point does that begin?

Tantalizingly, frustratingly, and yet half the battle, like most things running: it depends.

“There’s a biological age and a training age,” explains Reid Coolsaet, two-time Olympian, marathon coach and elite coordinator of the TCS Toronto Waterfront Marathon, pictured below post-PB. “You can get faster in your first ten years of your Training Age, so if you weren’t crushing it in your 20s and 30s you can absolutely PB (like my athlete Brian Murphy) in your 60s.”

Natasha Wodak and Malindi Elmore, 42 and 43, respectively, have both run miles for decades and both aim to compete this summer at the Olympic Games (Elmore has qualified, Wodak looks to qualify this spring in Hamburg). It’s hard to get faster as you get older, but many runners hit new PBs as they age.

“I’m 54 and I sometimes feel like I have one more really quick one in me,” says Doug Kells, pictured below of BlackToe Running. “I’m faster than I was when I was 40. I’m just not as fast as when I was 49.”

Ed Whitlock, pictured up top, icon, the world’s all-time greatest masters runner—who broke three hours at 74 and broke four hours at 85—believed the records set by older runners were too slow. Assiduous in his arithmetic like he was consistent in his training, Whitlock told me desire was an aging runner’s greatest handicap. “Everyone’s potential as we age is gradually reduced due to physical strength reduction, reduced heart and lung capacity,” Whitlock wrote—by hand—in a story for iRun, “but a sub 3-hour marathon at 70 shouldn’t be that great a challenge for a talented marathon runner. The 85 and 90-year-old records are soft.”

According to Whitlock, if a runner decreases performance by 1% each year, the standard at 70-years-old should be 2:49 and three-hours flat at 76. He believed his 2:54:49 at 73 was superior to his 3:25:43 at 80.

“I’m not convinced that continued running accelerates terminal injury issues and I think runners can continue to run well into their old age,” wrote Whitlock, pictured below in all his glory in 2016.

So do runners slow down more than we have to?

In my own running, it’s a mixed bag. Certainly motivation decreases, the miles add up and my competitive edge wains; does that make me slower more than anything physical going on? Last summer, Reid ran his guts out at the 25K Quebec Mega Trail.

“I had a huge battle with this guy—eleven times we changed positions—and I wasn’t thinking, Oh, do I want to push this hard? I was going by instinct to win a race,” says Reid. “For me, changing race venues made me feel young again. It’s invigorating to find new ways to race.” When Reid switched from the track to the marathon, his motivation grew; similarly, when he moved from the marathon to ultras, the same thing happened: motivation staves off deterioration and, even if you’re running slower, your effort can remain the same. Meanwhile, Kawhi Leonard is competing for another championship—while observing load management—as he tries getting back into the finals of the NBA. Maureen Buckley is 56-years-old. Tough as nails, often smiling, up for adventure, she’s still chasing a PB.

She told iRun, “It hadn’t crossed my mind that I’m too old to crush.”

Celebrating Dick Traum: Athlete, Advocate and Mentor

Ben Kaplan

February 7, 2024

On March 17, Achilles Canada Celebrates the Life of Achilles Founder Dick Traum.

Runners worldwide have come together this week to mourn the passing of Dick Traum, founder of the Achilles Track Club of New York City and an advocate for athletes with disability. His tireless work—renowned worldwide from his 1976 appearance at the New York Marathon, as their first amputee athlete—impacted our sport, opened doors and inspired countless lives.

“Dick was a legend, a hero and leader with an acute determination to advocate and expand the podium worldwide for Achilles athletes with disabilities competing alongside all others within the marathon domain of competition,” says Brian McLean, founding volunteer president of Achilles Canada and race director of the St. Patrick’s Day Run, March 17 in Toronto. “Dick was a lifelong friend, mentor and second father to me and throughout our years together meeting monthly to review, educate, inspire and promote the sport of running to be enjoyed and attainable by all, regardless of one’s limitations or physical or mental challenges.”

Mr. McLean, who’s run Achilles Canada since 1999 and will be presenting a tribute to Mr. Traum at his March event, says he’s not the only Canadian to be inspired by Dick’s legacy.

Terry Fox was also influenced by this one of a kind man.

“Terry was in the hospital when he read a magazine story about Dick completing the NYC Marathon, inspiring Terry to do his Marathon of Hope,” Brian told iRun. “Dick was an inspiration for many—myself, our chapter, and our own Canadian hero, Terry Fox.”

The St. Patrick’s Day Run, beginning this year at the Evergreen Brick Works on Bayview Avenue and running along a scenic new route on the Bayview Extension and Rosedale Valley Road, is a highlight for many Canadian runners, including most of the staff at iRun (we especially like the post-race beer). The fundraiser, culminating in a great party and always a jovial fundraiser for Achilles Canada—a pioneering Canadian force for dignity and equality—promises to be an event for all runners not to miss.

“We look forward to celebrating Dick, this remarkable human being, and supporting his legacy with as many participants, volunteers and supporters as possible on event day,” says McLean. “On behalf of all Achilles members across Canada, we are forever grateful for your pioneering devotion, Dick—for bringing the Achilles family together and awakening the spirit of hope and possibility in us all.”

To register to run or volunteer at the 2024 Toronto St. Patrick’s Day Run, please click here.

Let’s Get You Ready for Spring: How to Make Your Finish Line, Divine

Ben Kaplan

February 7, 2024

Lowell Greib is the founder of the SportLab, which offers performance medicine to a galaxy of professional athletes, including some of the country’s greatest runners. He also helps train middle of the pack runners training for their big spring race. The medical coordinator of the Toronto Marathon—May 5—Lowell is working with Toronto Marathon and iRun to provide great tips to get your ready for your spring starting line. To get things cracking, here’s four things—right now—to bare in mind. Enjoy your journey!!

Set Realistic Goals.

Establishing achievable goals based on your current fitness level sets you up for success in your marathon training journey. It’s important to adjust these goals as needed throughout your training, taking into account factors like progress, setbacks, and changes in circumstances. By setting realistic and attainable targets, you’re more likely to stay motivated, maintain consistency in your training, and ultimately cross that finish line feeling accomplished and fulfilled.

Build a structured training plan.

Creating a well-rounded training plan that incorporates a variety of workouts, including long runs, speed work, and rest days, is essential for maximizing your marathon preparation. This structured approach not only helps you gradually increase your endurance and speed but also ensures proper recovery and injury prevention. With a clear roadmap guiding your training efforts, you’ll feel more organized, focused, and confident as you work towards achieving your marathon goals.

Increase mileage gradually.

Avoiding sudden jumps in mileage is crucial for preventing overtraining and minimizing the risk of injuries during your marathon training. By gradually increasing your mileage over time, your body has the opportunity to adapt to the demands of running longer distances, reducing the likelihood of burnout or overuse injuries. This approach also allows you to build a solid aerobic base, improving your overall endurance and stamina for race day.

Photographs courtesy of the Toronto Marathon. To sign up for the Toronto Marathon, please click here. Also, please note: this is an ongoing series entitled 26 in the Six. We’ll be sharing more of Lowell’s tips as we get closer to spring race day.

“I love racing!” Natasha Wodak in the Running for 2024 Paris Olympic Games, Again.

Ben Kaplan

February 7, 2024

Natasha Wodak, two-time Olympian, is one of Canada’s favourite runners. The current marathon record time holder at 2:23:12, Wodak is again seeking to come under the Olympic Standard time of 2:26:50 to compete in her third Olympic Games. In January, she laced up in Houston and finished at 2:28:42, a result she called “frustrating and heartbreaking,” and blamed, in part, on tight hamstrings and a right calf cramp. Today, Wodak announces her next race will be the Hamburg Marathon on April 28. Wodak, 42, still wants to race—and fight—at the 2024 Olympic Games.

iRun: Love, love, love hearing you going again for the Olympic Standard again. Obviously you didn’t script it this way but is there a way you can frame this as fun?

Natasha Wodak: Well, it’s always a privilege to get to do this running thing! The first part of getting back into shape after a marathon is not fun. I have osteitis pubis which flares up after marathons and time off. So the first month of running is usually pretty painful. But thankfully it gets better and then I enjoy training again. I always love marathon builds so it’ll be fun doing another one this spring!

iRun: That’s such a cool perspective. Your journey (all of our journeys) is so unexpected— can you enjoy the ride?

NW: I always say “if you aren’t enjoying the process—something needs to change.” This marathon build will definitely be challenging as it’s pretty rushed after my last marathon. We are gonna keep some shorter races in there to make sure I am still “having fun” (I love racing!) Once the weather gets nicer and fitness comes around again, there’s nothing I love more then nailing a marathon session with friends out in Glen Valley.

iRun: How long after Houston did you decide you’d be back in the saddle again, and what helped you make that decision?

NW: 2 days, lol. I was emailing spring marathons on day 3. . .

iRun: So dope. You’re running’s Rocky Balboa.

NW: I know I can run the standard. I have already—twice. I need to see this through! And I am not a quitter, so even though i know it’s gonna be really hard—I am willing to go for it!

iRun: Why Hamburg?

NW: It fit well in the timeline (April 28). They have a pace group with 3 pacers going for Olympic standard. And I have good luck in Germany [see below, where Wodak set the Canadian record in Berlin in 2022].

iRun: Let’s get into Houston. Pros and cons from that race?

NW: Cons: I did not run the Standard and my body felt like shit. Pros: I did not give up and fought to the end.

iRun: Minus the Standard thing, that’s something else all runners will be able to relate to—even when it’s an off day, fighting to the end is something transferable. Do you know, in Houston, what activated your hamstrings, or what caused you to cramp? Will this training block see anything change?

NW: I went into Houston with a minor hamstring strain. We thought the taper would fix it but it was still lingering a bit. It was fine until 25K. At that point both hamstrings felt achy and tight. Around 30K my right calf got painful. We think that was from compensating from the painful hammies. I am working on a more consistent/frequent strength routine, which we think will help with the hamstring issues.

iRun: Between recovery and training to race again, you must have coach Trent Stellingwerff and everyone else on your team working hard to figure out the best program. Are you already running hard again or how will it work?

NW: We are easing back into things. Week 1 was no running. Week 2 was 45K of just easy running. Week 3 was 81kK with 2 small fartleks. I’m in week 4 post-marathon now (and 12 weeks out from Hamburg) and we will probably run 100-110 km with 2 Fartleks and a Long Run. The actual “marathon build” will likely not start for a few more weeks (so a 9-10 week build).

iRun: Broken down like that it makes sense, so that’s the physical. But how will you keep nerves at bay at that German start line?

NW: There’s other Canadians racing as well. So having familiar faces there will be nice and calming.

iRun: Talk directly to Canadian fans and those rooting for you—what should they know about where you’re at today in your journey?

NW: It’s not easy getting back into shape. I am trying not to panic that I don’t have enough time. BUT then I remind myself to trust the process: Be patient, stick to the plan, and the fitness will come back quickly! One day at a time.

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