“This is so much fun!” Kinsey Middleton on her shout of joy

October 23, 2018

Photo by Nick Iwanyshynnickiwanyshyn@gmail.com647-825-2941 — Photo by Nick Iwanyshyn

Around 15k or 16k into the marathon, I yelled out “This is so much fun!” I mainly made the exclamation to myself because I truly was enjoying the rhythm of running with Leslie [Sexton] and Natasha [Wodak]. In response, they both chuckled a bit at me since it was still very early on in the race and my first experience racing the marathon. Natasha responded with “Yeah, it’s fun until it’s not” to remind me that there was much more running to be done. Which is a smart response, since I was far away from the finish and needed to stay relaxed if I wanted to continue “having fun” until the end. But honestly, I was lucky enough to enjoy every single minute of the glorious 42.2k that Sunday morning.

I believe that there is power in your thoughts and actions during a race. Look at World Record Holder Eliud Kipchoge for example. He is always smiling in the middle of a marathon because he loves what he is doing. I want to be that type of runner that appreciates the moment and thinks of gratitude to be out there racing rather than the “pain” I’m pushing through. My best races are the ones where I am appreciating and relishing in the experience. Lucky for me, it was easy to do just that on Sunday thanks to the comradery of working together with Natasha and Leslie and the phenomenal crowds and community out cheering once I was on my own. When you chose to find the positives in a race, you magically run a little faster! So next time in a race, I would challenge everyone to try to find something to smile about or a positive mantra to repeat and maybe a little PB magic will come their way.

Krista DuChene on training, performance and history at the Scotiabank Toronto Waterfront Marathon

Ben Kaplan

October 23, 2018

2018 Toronto Marathon — Photo: Victah Sailer

In History

Sunday was an incredibly exciting day when Cam Levins broke the 43-year-old Canadian Men’s record, five years after Lanni Marchant broke the 28-year-old Canadian Women’s record. Both records went down with nearly text book conditions at the Scotiabank Toronto Waterfront Marathon. Race Director, Alan Brookes and his Canada Running Series (CRS) team has done an incredible job of taking this race to the next level each and every year. It’s no surprise that both records happened at this race. And we are so grateful that he has invested and believed in Canadian distance runners for so many years. Thank you, Alan and the CRS.

My Own Excitement

While maybe not incredibly exciting, yesterday was pretty special for me for in my own way. After two years I was able to run another marathon in the 2:30’s with my 2:36:46, which also earned me the Canadian bronze medal, World Masters gold medal, and 10th overall placement at my fifth Scotiabank Toronto Waterfront Marathon (STWM). It was also my sixteenth marathon in as many years. I was pretty emotional after seeing my sister, brother and his girlfriend at the finish, and in the post-race media interviews. I am grateful for each and every marathon and will never take the gift of racing 42.2 km for granted. I’m incredibly thankful for the support I’ve received from Saucony for a decade.

My build for this marathon wasn’t anything extraordinary. There was not one “big” workout rather overall depth and consistency like in so many other training blocks. The uneventful build is the most desirable build.

By the Numbers

Similar to my training for third place finish in Boston, I took one complete rest day per week. I averaged a weekly mileage of 151 km over 12 weeks with my highest four weeks at 170, 170, 180 and 190 km. I had nine runs of 34-40 km and routinely ran weekly single 30 km runs around my typical easy pace of just over 5:00 min/km. My marathon paced workouts were ~ 3:38/km, alone on the treadmill or on the road with Mitch Free and Rachel Hannah. My peak treadmill workout was 80′ at 3:35/km within a 40 km run at 3:57/km. Each week Coach Dave Scott-Thomas gave me new interval workouts for speed, and had me complete either strides, hills or 200 m repeats. I did some routine pool running (20-30 min, 2-3x/wk) and strength work (1-2x/wk), physiotherapy and pilates(2x/mo), and massage (1x/mo). I had a regular menstrual cycle every 5 weeks, weighed 124 to 119 pounds, had a resting heart rate of 37-42 beats per minute, and had no injury/illness.

Changing it up

There are three things I did a bit differently this build. Speed River Teammate Reid Coolsaet, who was second Canadian and 10th overall at Sunday’s STWM, has said that it’s always a good idea to add something new to a build and I completely agree.

1. I completed more outside marathon pace workouts, which surprisingly to some who don’t know me, take me out of my treadmill comfort zone. Mitch and Rachel are great friends and training partners and we routinely kept in touch with our progress over the build. Shout out to Dave K. who was a big support with bottles, routes, and words of encouragement on a few long and early Saturday morning runs. After several years of hoping for it, we finally ran most of the STWM together, with each of us happy with our results.

2. In the first two of my three training months I had no restrictions with my diet, didn’t weigh myself, and was fine with feeling a bit heavier, even when racing my half marathons in August at 1:18 and September at 1:17. I knew that with the final peak training weeks followed by tapering and then trimming my intake, that my body would reach an appropriate weight. I know and completely understand that talking about weight and body image is a sensitive topic but also believe that we must keep talking. We must keep the dialogue positive and avoid judgement about what people do or do not eat, do or do not look like, do or do not wear, do or do not weigh.

3. I think I slept better than in any of my other marathon builds, often going to bed around 9:00-10:00 pm and sleeping close to 7:00 am with daily naps of 20 minutes around 1:00 pm.

A Bit More than Before

Another difference in this build was my commitment to coaching my daughter’s rep hockey team. After several years of avoiding activities that could cause injury I decided that after the 2016 Olympics I would start taking risk in order to give back to the community and be more involved in our kids’ lives. Last season when preparing for the 2018 Boston Marathon I was trainer for my daughter’s house league team and routinely on the ice for practices. Knowing I could take a puck off the shin that might end my season was worth the risk. This year was an even bigger next step, running the more frequent practices and building a team that started with only six players in July. It would be a commitment! On the Thursday night I was to leave for the race, I covered half the practice then handed it over in order to catch the GO Train for Toronto. I took my skates, helmet, gloves and stick with me as race weekend would also include filming me for season 2 of CBC’s, “Inside an Athlete’s Head”. Again, I chose to take risk, knowing that even though most of the filming would take place in the two days prior to racing, it was an amazing opportunity and a good career investment. Like my Saucony video, the crew was professional, friendly and personable. I felt comfortable and had a lot of fun with Michael, Shawn, and Coreena as they filmed me speaking at the press conference, skating around the rink at a local hockey arena, going for an easy run by the water, speaking about my athlete thoughts, and racing throughout the entire marathon course. I had been fighting (or in denial about) a bit of a head-cold with a low-grade fever the week of the race, which peaked with a headache on the first day we filmed (Friday). They were a good distraction and with each day I felt better and more encouraged that it wouldn’t have a significant impact on my performance. Stay tuned for more details as it is to air in February 2019.

The Atmosphere

In addition to the filming crew I enjoyed the company of fellow Canadian athletes and event staff as well as international racing friends who made the trip to Toronto to race STWM. Eating meals and visiting with the likes of Australia’s Jess Trengove, and England’s Helen Decker and Hayley Carruthers made for a lovely weekend. Pre-race atmosphere is something that’s important to me and I was delighted to make them feel at home at my hometown and most favourite marathon in the world. Both Jess (2:25:59) and Hayley (2:36:47) set personal bests (PB) and Helen had her second fastest time (2:35:10). I think Toronto will be a special place in their hearts. And I’m sure Alan would gladly welcome them back.

Tested and True

After years of marathoning, I follow the same routine with things like the timing of eating, drinking, and toileting. It’s a big deal when you’re going to be running for 2.5 hours. In the two days before the race I took in ~10 g carb/kg mainly in the form of buns, rice, fruit and potatoes with less than normal fat, fibre and protein. And my pre-race breakfast was my tested and true bagel with honey and 2-3 cups coffee.

Race Day

I felt exactly how I should on race morning — relaxed with a bit of butterflies. The weather was ideal with temperatures slightly above 0 C, a mix of sun and cloud, fairly minimal wind and to my surprise, low humidity. I did a 15-minute warm up jog with Jess T., Natasha W., Kinsey M., Sasha G., and Allie K. and some strides along the start line while taking in the incredible STWM atmosphere that I love so much. The plan was to run around 3:40/km with a goal of ~2:35 and our group with Mitch, Rachel, Helen, a pacer, and several half marathoners kept fairly consistent until around the 21.1 km mark when we started to disperse. It was neat to hear that my friends, Mitch and Helen, perfect strangers to themselves, worked together for the remaining parts of the race. And I was not far behind, just a bit ahead of Rachel, hearing so many people cheer for us along the way. All four of us finished within 2 minutes of each other with Mitch’s PB 2:34:58 and Rachel’s 2:37:09. As for the other Canadian women ahead, I knew Leslie was super fit. With Kinsey debuting, she was more of the wildcard. I’ll be honest, I thought Leslie would likely get the Canadian win and Kinsey might come back to me, but was surprised when at the final turnaround point I saw Kinsey ahead of Leslie. While Leslie was disappointed with her slower than expected 2:36:02, she was able to draw on the positive and was a class act in all of the post-race interviews. Much like Rachel Cliff’s 2:28:53 debut, Kinsey raised eyebrows with her incredible 2:32:09 debut and national title. Way to go, Kinsey!

Back to the Athlete’s Head

I can’t tell you how many times I’ve been asked what I eat or how I train for a marathon. They are easy questions with fairly easy answers. Now what I think about? That’s not so easy to answer. With every marathon I try to not think until the race really starts, sometime after 30 km or so in Boston, with the hills. Marathons never get any easier but with each one you know what to expect, a little bit more. I told myself to keep it relaxed, think about very little, and kept my mind occupied by focusing on my table “F” every 5 km along the way. With every one I grabbed and drank the Eload fluid from my bottle and stored my Endurance Tap gel in my bra, to be consumed in another 2.5 km. I would continue to rotate between the two, every 2.5 km. When it started to get tough on my own with the final 10 km into some wind, all I could think about was “20-0….20-0”, the score of one of our most recent hockey games. Regardless of how much our team was losing lately, our 7 and 8-year-old girls were always giving their all. They wouldn’t back down. Nor would I. The other motivating factor was my goal to make the podium. My bronze in Boston and bronze at our National Championships would make 2018 an incredible year.

The Ride Back

After awards and the press conference, Kinsey and I enjoyed the company of the Levins family with Cam, his lovely wife Elizabeth and parents on the long bus ride back to the hotel. To say they were incredibly pleased with his performance would be an understatement. By getting to know the three of them, you could see why Cam gave credit to his family first and foremost. Truly kind and genuine people. Kinsey and I shared a few good laughs with Cam, who was avoiding turning his phone on because it would quickly use his data, as we showed him the GIFs and social media posts that were quickly popping up after his historic race. Because we were crawling in traffic we decided to get off the bus and walk the remaining distance to our hotel. I had already packed up my belongings so that I could quickly get to Union to catch the GO train back to my van. I thought it was likely impossible but was so happy when I ended the weekend the way it started—back with those 7 and 8-year-old girls playing hockey. I made it back just in time for the third period and had my medals in my pocket that I would share with them after, along with the story of what got me through the tough parts of the race. And after several losses of more than 10 goals per game, we were all smiles with a loss of only 5-2!

The Future

While Cam’s performance was truly epic, breaking the long standing record in his debut marathon, I think it’s safe to say that Canadian women’s marathoning is on fire. The days of it just being Lanni and I, the first two women to run the Olympic Marathon after 20 years, are long gone. Canada has incredible depth with nearly a dozen women running in the high 2:20’s to low 2:40’s. I should add that this includes an age range of women in their 20’s to those of us in our 40’s. There will most certainly be a fight to earn one of the three spots on the Tokyo 2020 team. I am in such a sweet spot to continue taking this marathon journey one race at a time. While making another Olympic team would be a thrill, I’m also content with seeing three other women earn that spot. While I’ve said I have no good reason not to try, I’ll be faced with the difficult decision about which marathon to pick next. Providing an income for my family and aiming for an Olympic standard aren’t really possible in the same marathon. But until then, the only decisions I have to make are whether I will have the butter tart or the pecan square.

Additional photography by Coreena Robertson.

Warm Brussels Sprouts Slaw With Lemon & Hazelnuts

Nutrition

October 22, 2018

warm-brussel-sprout-salad — By: Julie Miguel

The evening scramble is tough. I find myself rushing around trying to figure out which dishes I can make that my whole family will enjoy. This quick Brussels sprouts dish is great because it’s really simple to make and you can prepare it while a chicken is roasting away in the oven, and it tastes great!

This quick warm slaw will make any person who isn’t fond of Brussels sprouts change their minds. The slight acidity of the lemon rounds out the buttery flavour of the sprouts, while the hazelnuts add a great crunchy texture to the dish.

Serves: 4-6

INGREDIENTS

½ lb Brussels sprouts

2 Tbs. butter

2 Tbs. Olive oil

1 Tbs. Fresh lemon juice

⅓ cup hazelnuts roasted and chopped

1 shallot, finely chopped

Salt & pepper

DIRECTIONS

ONE: Halve Brussels sprouts lengthwise and then thinly slice crosswise, discarding the ends. Sauté in butter until crisp-tender.
TWO: Toss with olive oil, fresh lemon juice, finely chopped shallot, chopped toasted hazelnuts, salt and pepper. Serve warm.

Julie Miguel is an iRun food contributor, where you’ll find a selection of weekly recipes and food ideas. She is a home cook, and food influencer and has worked with a national television, print and online media outlets. You can also follow her food discoveries and travel adventures at Daily Tiramisu.

The Scotiabank Toronto Waterfront Marathon: a race in review

Ben Kaplan

October 22, 2018

The 34^th annual Scotia Toronto Waterfront Marathon was one for the record books, literally. The highlight of the day has to be Cam Levins debut marathon breaking Jerome Drayton’s 43 year-old Canadian record. Cam ran a 2:09:22 besting Drayton’s 2:10:09 record to finish fourth overall and top Canadian. Along with being crowned Canadian Champion and Canadian Record Holder, Cam takes home $43,000 for his record breaking time, $1000 for every year the record has stood!

“I’m going to take back my career. I’m going to be back to the athlete I know I can be,” Levins told himself at the 10K mark. He also said, “There’s a greater appreciation for going out for an easy run,” about the mental aspect of marathon training.

Fan favourite on the men’s side, Reid Coolsaet finished second for Canadian men at a time of 2:17:36. Reid is the father of two young kids and appreciated Cam’s accomplishment.

“Something to build towards 2019,” he said, and as the veteran of the marathon he was full of smiles and cheers for his fellow competitor Levins. Aaron Cooper took the bronze medal in 2:17:59.

The race was won by Benson Kipruto of Kenya in 2:07:24. He had been running as part of the field until about 35k when he made his move toward the finish. Finishing second was Augustine Sulle (Tanzania) in 2:07:45, and Felix Kandie (Kenya) took the bronze in 2:08:29.

On the women’s side Bahrain’s Mimi Belete was the overall winner, breaking the previous course record, in a winning time of 2:22:28. Mimi is part of the elite NN Running team. You may remember them from Berlin; she’s on the same team as Eliud Kipchoge who recently bested the world record in the marathon. Mimi put the hammer down in the last kilometre to take the win. Rounding out the top finishers was Marta Megra (Kenya), finishing only 6 seconds behind Mimi, and Ruth Chebitok (Ethiopia) was third in 2:23:29.

On the Canadian women’s side Kinsey Middleton topped the podium. Kinsey may not be a mainstay name in Canada, yet. Kinsey has been making her way through the ranks from everything from the 10,000m track event, the half-marathon, and proving today she stands to be one of the best Canadian Marathoners. This was Kinsey’s debut marathon and her goal was “to run below the (World Championships) ‘A’ standard, which I think is 2:37,” with a 2:32:09 she absolutely smashed that.

According to Leslie Sexton, another Canadian elite marathon, Kinsey screamed out at 10K, “This is so much fun!”

I was out there running today and watched Kinsey go by paced by Natasha Wodak; the love between two teammates, trust me it was amazing and I’m sure it helped fuel Kinsey to go after the W!

The Canadian’s women podium was rounded out by last year’s winner Leslie Sexton, who said she was suffering from the effects of asthma towards the end of the race. Whether it was the cooler temperatures or the fall allergens, I think we can all appreciate that trying to run fast at the end of a long race and feeling like you cannot really breathe would be rather challenging. Finishing third was fan favourite Krista Duchene. Upon finishing, Krista said: “People ask me what I think about when I run. I’m coaching my daughter’s hockey team, and we’ve been losing by big margins. Despite that, they never give up, so I wasn’t going to either,” she said. Krista, it was great to see you never give up out there today as you chase your marathon dreams!

Arguably the weather today was perfect for a marathon, the times from the winners speak to this. The temperature got up to about ~4∞C/40∞F and there was relatively no wind. As photographer and partner of Alan Brookes, Inge Johnson said today, it would make not only for perfect race conditions, but also beautiful photos (which you folks will see this week, when we release our digital issue of the event).

Other notable achievements from today. American marathon super-star Allie Kieffer came up to run the half-marathon in preparation for her NYC Marathon in two weeks. Allie looked great out there running a workout through the race and finishing as the top woman in 1:12:43. Will Norris won on the men’s side in 1:05:30. In the joggling half-marathon, you know the guys who run and juggle, a new Guiness World Record was set by Michael-Lucien Bergeron in 1:17:09. Another GWR was broken by Blair Penny. Penny was dressed as a battery to raise awareness and funds for mitochondrial disease. In the recreational 5km race Julie-Anne Staehli and Phil Parrot-Migas both took the top spot.

While I was not out there racing today, I was out there running, and my cheeks hurt from smiling so much! I don’t like cold weather and the low temps made things challenging for me. With about 3K to go I started to catch some people who were falling off, from that moment my goal was to cheer so hard alongside them so they could have their best days. I was finishing with a gentleman, Edgar, and helping to push him over the last kilometre made my day. The bear hug he gave me at the end was amazing!

See you next year for the 35^th edition of the Run CRS Scotia Toronto Waterfront Marathon.

iRun Radio

Why I Run

October 22, 2018

We’ve got added Canadian inspiration for you on this #marathonMonday. First Canadian Olympian Reid Coolsaet will talk about all things racing in Toronto plus how the cover shoot for the latest edition of iRun came together. Then, Leanne Richardson shares her experience in the multistage race through sand in Grand Canyon. And Tom McIntyre talks about finding out he qualified for the Boston Marathon and why it was so emotional.

Infinite Purpose

Ravi Singh

October 18, 2018

REID COOLSAET, THE MOST PERSISTENT MARATHONER IN CANADIAN HISTORY, NEVER STOPS, NEVER SETTLES, NEVER QUITS

BY RAVI SINGH, PHOTOGRAPHS BY NICK IWANYSHYN

Anyone can get old. Not everyone can mature. Maturity in running is a balance between a hunger for growth and an ability to know ourselves. The immature athlete can cherry-pick situations where triumph and adulation are all but certain. They can also confront failure with anger and retaliation, grinding themselves down to constant injury or frustration and a feeling of worthlessness because an immediate goal failed to materialize.

The mature athlete seeks the discomfort of challenge. Their approach is not one of fear that they may be embarrassed or exposed, but one of optimism, embracing the possibility that new elements of adversity might plant the seeds that flourish into excellence. It’s also a matter of vulnerability and maintaining a sense of self-worth and a belief that one’s goals are valid, however messy the journey.

The mature athlete works beyond a single goal. To be at their most competitive, to emerge with new layers and strengths, to adapt along the way—these are their objectives. It’s the distinction between training with finite goals and infinite purpose.

I once asked Olympian Eric Gillis for the first phrase that came to mind when he heard the name Reid Coolsaet, his longtime Speed River training partner and occasional course rival. His response: “Trains with purpose.” Coolsaet first proved himself special in 2010 with a 2:11:23 at the Scotiabank Toronto Waterfront Marathon (STWM). At that time, he was among a group of four Canadian men—the others being Gillis, Rob Watson, and Dylan Wykes—who could target a sub-2:15 and all of whom trained together out of Guelph.

Years later, Reid has proven to be a standout among that group of standouts that emerged in the lead up to London 2012. He’s the only one of that group who is at this moment chasing the Canadian record and the only one to have recently threatened it. As a result of that quest, his name appears six times—more than any other—in the 20 fastest ever marathons run by Canadian men.

From his home in Hamilton, Coolsaet says, “I still feel like I’m an underdog. I’m sure that a lot of runners have seen my results and feel that I’ve always been accomplished, but it’s taken a long time to get where I am. Every time I entered a new level of competition, it’s been about working my way up.”This understanding, that every accomplishment would have to begin with a vision for long-term growth, balanced with an eagerness to do that work, is perhaps the foundation of Coolsaet’s longevity. “I still have a chip on my shoulder,” he says, “but the older I get the smarter I train and the smarter I race.”

In more than two decades of competition, he’s never stopped believing in his ability to learn. If that’s there—the desire to grow— Coolsaet believes he’ll keep running. So far, it’s taken him from a solid 1500 runner to one of Canada’s all-time best marathoners. On October 21st, Coolsaet returns to the Scotiabank Toronto Waterfront Marathon for the first time since 2011. Since then, the 39-year-old has become an Olympian, husband and father of two. If he achieves his longtime goal of running a sub-2:10 marathon at STWM, he’ll surpass Jerome Drayton’s 42-year-old Canadian men’s marathon record of 2:10:09 and add Canadian record holder to that list of titles. If he doesn’t, he’ll keep running.

Drayton tends to keep a low profile, but did say, “I wish Reid the best of luck,” upon hearing that Coolsaet would toe the line in October. Like Coolsaet, Drayton doesn’t look to the record for validation and will happily watch others succeed. Though Drayton hasn’t been glued to the running scene in the years since his retirement, he maintains a respect for the current field. Coach Dave Scott-Thomas has watched Coolsaet’s discipline and toughness develop since his days at the University of Guelph. Recalling his arrival, Scott-Thomas says, “He came as a good high school athlete and had an okay first year. At the end of the first year, we talked about what he might be able to do as a runner.”

During those conversations, Scott-Thomas remembers, “The electricity was just crackling off of him and he always had an ability to be ambitious, but also real about it. He has the hunger and will put the work in to get there.” 2018 alone has been a microcosm of that journey and further proof of what Scott-Thomas sensed in the early days. First, there was the now notorious Boston Marathon in April, which became a battle with the elements rather than a full-on race and ideal expression of fitness, but a battle that resulted in a top-ten finish. The Mexico City Marathon followed in September, an experience which Reid calls “interesting.”

“I just didn’t have it near the end and it was another mental battle,” he says. “I thought it would be easier, but I actually puked during the race and didn’t eat until later in the afternoon. I started sweating profusely and realized I picked up a stomach bug.” A twisted ankle then greeted Coolsaet on his return home. Tohavetwoconsecutivemarathonsnotgo according to plan due to unforeseen condi- tions can easily exhaust a runner’s spirit. It’s easier said than done, but to step back and see individual runs or races in a broader context is crucial to maintaining one’s sanity (and consistency). Coolsaet, experienced, is very much a big picture thinker—heading into October, he can still see the overall vision rending the way that he wants. While standout performances define his career for outside observers, he accepts his story as one with blemishes and doesn’t cling to perfectionism or comparison. He almost relishes in a pattern of setback followed by success, a pattern that sharpens the chip on his shoulder and further entrenches the firm belief in his purpose of being his absolute best at the marathon.

One of those outstanding performances came at the 2010 Scotiabank Toronto Water- front Marathon (STWM). “In 2010, I had a full, specific buildup with consistent running. When I first started thinking how fast I wanted to run I wanted to aim for 2:13 or 2:12, and then it went to 2:10 as the training progressed,” he says. “I was able to power through some hurt at the end and still ran 2:11.23, which was under the Olympic standard. It was one of the happiest moments of racing and I felt I hadn’t been on that level since 2007.”

Following 2010, Coolsaet assumed it was smooth sailing ahead with two marathons a year, picking up prize money along the way. The reality turned into one marathon per year due to frequent injuries. In the midst of those injuries, however, came a personal best of 2:10:28 at the 2015 Berlin Marathon. That followed an abdominal muscle ripping off the pubic bone in 2014. Another sub-2:11 came in 2016 at Fukuoka, another race preceded by injuries. In 2011, he recorded a 2:10:54 at STWM, netting a third overall finish.

It never seemed to derail Coolsaet that the path was never clear. Convinced that he hasn’t seen the best of himself yet, he’ll continue to pursue the marathon. When he returns to STWM in 2018, he’ll do so alongside New Zealand record-hol- der Jake Robertson (2:08 PB) and marathon rookie Cam Levins, the latter of whom Reid says can potentially break 2:10, though debuts are fraught with unpredictability. Canadians have made impressive debuts at the mara- thon before, including Rachel Cliff in Berlin and Rachel Hannah in 2015. Added into the STWM mix are returning champion Philemon Rono and 2012 Olympic champion Stephen Kiprotich, altogether comprising the strongest men’s field in the race’s history.

“If I wasn’t racing, I’d be on the sidelines or glued to my monitor,” says Coolsaet, a devotee of the sport and its practitioners. “I don’t have any delusions about running with Rono or Robertson, who might go 62 minutes for the first half. If I get in shape, I might run 65 for the first 21 kilometres.” After all these years under the spotlight, Coolsaet still refuses to abandon a race plan in favour of hype. Indeed, his appraisal of his race day poten- tial and place in the field is honest, but not spoken with any sense of disappointment. Running in such a deep field can be a learning expe- rience, something from which he’s never shied away because it allows him to do the hard work of understanding and further applying himself.

Drayton recalls the moment he made his move from the track to the marathon and to history. He never learned to love the drudgery of the track, Drayton relates, so much so that he dropped out of his first 10,000 m race simply because, “I got tired of hearing how many laps there were to go!” The inspiration for the marathon came when fellow Toronto Olympic Club member Andy Boychuk challenged, “Jerome, you’ll never be a man until you finish a marathon!”

In 2018, Boychuk’s taunt can be updated for inclusiveness and maintain it’s essential truth—“You’ll never know yourself quite like you will when you train for a marathon.” That basic truth, which connects every marathoner, is what took Drayton to victory at the 1977 Boston Marathon, three wins at Fukuoka, and the still standing Canadian record. The same truth still drives Coolsaet. The marathon still motivates his curiosity about who and what he is.

And so Coolsaet is content, but not complacent. He’s thrilled to find himself, his two children and wife Marie living in his native Hamilton once again. Marie, a former collegiate runner and Queen’s University captain, is the perfect companion on the journey. “Marie understands elite running and what it takes to excel,” he explains. He’s gleefully taking on the responsibilities of being Louis and Elodie’s dad. His accomplishments are formidable and he knows that, but there are unknowns still to explore. He’s still getting to know himself with every mile. Dave Scott Thomas says of one of his most successful proteges, “When he’s done, he’s going to know how good he was.” The ultimate decision maker on Reid’s ability isn’t a record or result, it’s Reid.

Saucony Fall Fifty – #WeWhoRun

TheBuzzonGear

October 17, 2018

[fvplayer src=”http://irun.ca/wp-content/uploads/2018/10/Product_Video_Lecia_2004_COLOR_115_Subtitled.mp4″ width=”1920″ height=”1080″]Whether you are running on the road or on a trail, regardless of the time of day, or type of weather, join the #WeWhoRun community with the Strava challenge and enter your chance to win one of 20 pairs of the Ride ISO or Guide ISO2. Join the Strava challenge here

Rules & Conditions here.

Will Runners Really Win With Weed?

AttheRaces

October 17, 2018

By Lowell Greib, MSc, ND, CISSN and Anthony L. Almada, MSc, FISSN

It’s race morning. I wake to hear the howling of the wind outside my hotel window and peak through the curtains to see a few scattered snowflakes swirling, typical for Hamilton, Ontario. Instantly my heart rate seems to have jumped through the roof with the thought of the 30km torture that lies ahead of me. “I’ve got this” I say aloud as I reach for the small bottle of “CBD oil” sitting on the nightstand. The calm before the storm.

With the imminent legalization of cannabis in the Canadian market, sports medicine clinics have been flooded with enquiries from athletes as to how they can effectively utilize cannabis for recovery and sport performance. Marketing departments at flourishing cannabis companies are riding the wave of hype. With professional and amateur athletes being self proclaimed gurus on the positive benefits of cannabinoids, there will be a rush on the desire to access cannabidiol (CBD), specifically, to harness these apparent benefits. To build on the locker room chatter even more, the World Anti-Doping Agency (WADA) delisted CBD as a banned substance on the 2018 Prohibited List stating ‘cannabidiol is not a cannabimimetic and has no psychoactive activity’.

But does all the hype hold up to the rigours of the scientific process? Is the CBD that has been the subject of dozens of clinical trials the same as the “CBD” that is offered in stores, dispensaries, and online? Does human physiology respond to CBD in the ways purported? Simply put, there is only anecdotal “evidence” to support increased performance in endurance sport and no literature to support improved recovery in the athlete. Kind of a hard pill to swallow if one is looking for an easy addition to training and racing. Moreover, most testimonials are not coming from “pure CBD” but from extracts that contain “CBD”, trace to modest THC, and numerous other constituents.

One of the desired physiologic responses in an endurance athlete is to modulate heart rate. More specifically, a lower heart rate at the same work load is physiologically desirable. In a 2017 study published in The Journal of Clinical Investigation Insight, the young male subjects (all were Cannabis naïve) who used a purified CBD (600mg of high potency, pharmaceutical CBD; <0.15% THC) responded (two hours later) with a decrease in resting blood pressure but also experienced an INCREASE in heart rate (an average of 10 beats/min) during low intensity isometric exercise stress (keeping a hand grip device closed against a resistance of 30% of the maximum grip strength of each subject, for two minutes). Additionally, taking CBD led to a decrease in blood flow.

While these effects may be a benefit in some sports, it could potentially exert an ergoLYTIC response (i.e. a decrease in performance) for endurance (or strength) athletes! The mechanism of this effect has yet to be explored. If, in fact, CBD works by inhibiting certain elements of the nervous-cardiovascular system axis, WADA may just need to relook at delisting the compound since it may be acting similar to a beta-blocker (a class of banned substances). Golf or biathlon, anyone?

Further, to the in-sport ergogenic speculation of CBD, there is much chatter about improved recovery rates. Are there musculoskeletal effects that improve ones ability to adapt to training? Can CBD decrease pain and thus afford a quicker return to training? Again, no evidence with pure CBD, or hemp extracts, or “CBD oil”. Sleep quality has been shown to be untouched by CBD in a recent study in Frontiers in Pharmacology with 300mg of ultra pure, pharmaceutical CBD—would it have a positive effect among intensively training athletes leading up to a race? The debates still rage. Albeit, research is starting, there is no conclusive evidence that CBD (even in its purest form) will have magical performance-enhancing effects. As such, editorial comment in the journal Joint Bone Spine suggests that it is ‘not currently possible to recommend cannabis and cannabis-based medicines as therapy for patients with musculoskeletal pain’. With a non-recommendation like this, why are athletes using the compound? Why do some “CBD” products work and others don’t? Another example of evangelism outpacing evidence, and product variability all over the map…but something is going on.

Currently, the use of products that are “CBD”-centric, to enhance sport training, performance, or recovery, are not supported by any research in humans. What will the future winds of research bring?

Scotiabank Toronto Waterfront Race Plan by Sasha Gollish

Ben Kaplan

October 16, 2018

The countdown to Scotia is on. Your last long run is done. You are in to taper mode. You and your coach (or you and your brain) have talked about your race plan and execution. The last details of your training puzzle have come together. So, have you taken the time to write it down?

There are a fair number of logistics on race day to manage, from your fuel, your wardrobe, transportation to and from, oh, and that race plan you are supposed to execute that we just talked about. The best way to prepare for race day is to have a plan, from the race details down to what you’re wearing before, during and after.

I came to writing my race plans from the Believe Training Journal series. It offers not only great race day plans and race strategy plans, but a host of other training strategies. It also happens to trace the story of my training since the December 2015. I’m not one to give away other people’s secrets but I did come up with a race day plan for you to help you reach your goals for the Scotia Toronto Waterfront Marathon.

Let me take you through the plan I have written for you to have your best day:

Goals: From process (i.e., I will have fun) to outcome (i.e., a time) you should write down your goal for Sunday. I encourage you to write a realistic time goal and set a progress goal as well.

Intermediate Splits: You should know where you are with respect to your goal in the race. We’ve all been told if you go out too hard you’ll pay for it at the end, so make sure you write down your 1km split so you know what you’re aiming for when you cross that starting line. I have suggested writing splits at 5km, 10km, the ½ mark, and 30km, but make sure you write down what works for you.
Race Strategy: This is really your race plan, how you are going to execute your race so you can achieve your goals. One of the tricky things with the Waterfront Marathon are the winds. I recommend using the wind in your favour when you can, that might mean going 1-2 seconds faster per kilometre when you have the wind at your back with a downhill; you just have to be careful not to go too hard here because it will likely cause you to blow up later! Check out the Race Day Notes at the top of the Race Day Plan to help plan your race strategy.
Mantra: What words will you repeat over and over again to will yourself forward. I actually draw a smiley face on my hand too; when I look at it I smile, which helps me relax and remember to find the joy in what I’m doing.

Race Day Logistics: On the Race Day Plan I put the start time and location at the top.

Start time: OK, gun time is 8:45am and there are six waves in 5-minute increments, the last one starting at 9:10am. I recommend writing both the gun time and your corral time down.
Arrival Time: When do you need to arrive? I would say give yourself at least an hour. Canadian Running Series states that you must be in your corral 10 minutes before the start of your wave or you will have to start at the back! And remember there are never enough pottys for everyone so plan to get there early because you will have to go, at least once!
Travel: Now that you know what time you need to be University and Dundas, how are you going to get there? Maybe our next Toronto mayor can modernize transit and open up the subway earlier on Sunday’s
Fuel + Hydration: If you’re an Endurance Tap and/or Gatorade user your race day just got easier. There are sixteen water and Gatorade stations and two Endurance Tap stations on course (check out the map for their exact locations). If you do not use these products you’ll be carrying a few more things, but regardless you should plan when you’re going to take in your nutrition.
Wardrobe: Time to plan your party outfit. Mornings are often cool in Toronto at the end of October so you’ll probably want a layer you can peel off just before you start. If you do not have a friend to take your clothes, and you do not feel like parting with any of your wardrobe, a garbage or recycling bag is also a good option to keep you warm and dry before you start! Think Paperbag Princess and cut a hole for your head at the bottom of the bag and your arms at the side.

Pre-Race Logistics:

Number Pickup: Packet pickup starts at 11am on Friday and you must get it before 6pm Saturday. Leave lots of time getting to and from the expo, the last thing you need is to stress yourself before the race even starts.
Workouts: Taper time sure is fun. I often feel like my legs are bounded up elastic bands that just want to pop, which is a great feeling on race day when you finally let them go. Your last few runs, even though they are much shorter make sure you plan for them. A mistake many runners make is to do fill their extra training time with work and other stressful tasks, which essentially eliminates all that good work of your taper. Use the extra training time to do something relaxing like read a book, watch TV, enjoy a meal with friends, or fill out this race plan.
Meals: I jokingly said before my marathon that I was breaking up with vegetables, you know minimizing that dietary fibre as to not compound the bathroom issues race day. In all seriousness, write down what you want to eat and when you’re going to eat it in the days leading up to the event, including your hydration strategy.
Other: If you have to travel to Toronto, I recommend add this in the Pre-Race logistics. I’ve given you lots of space on Friday and Saturday to write in these things. Think of all the other logistics things you have to manage, such as, childcare, dog sitting race day, where your cheer squad should be for you on course, all the little details we often forget that clog our brains.

As an example, I share with you iRun Ben’s race plan (Thanks Ben for letting me use you as my guinea pig!). Ben told me his goal was to break 3 hours, I gave Ben a secondary goal of never giving up; he needed a progress goal that he could honestly evaluate post-race. If you look at his race plan his mantra and his goals align, I even suggested to Ben that he write his mantra on his hand.

Now go dream of success, whatever your definition of success might be. I’ll be out there running with a friend and cheering. And if you get into a spot where the event is challenging, embrace it, it’s what you signed up for after all.

Oh, and don’t worry, check the iRun blog on Sunday afternoon for my post-race reflection tips!

Scotia Toronto Waterfront Marathon Race Plan

Course Notes: Weather can vary at the end of October in Toronto, prepare for anything & watch the weather app closely. Wind might be a factor along Lake Shore Blvd; favourable from ~12-22 & ~24-33, less favourable from ~7-12 & ~33-42, but northern winds might be a challenge on Bayview Ave (~22-24km). Generally a flat course, starts with a mild uphill, and another one again ~22k.

Goal(s): Break 3 hours; Never give up

Intermediate Splits: 1k = 4:15, 5k = 21:15 , 10k = 42:30 , ½ = 1:29:40, 30k = 2:07:30

Strategy:

I promise to not go out too hard on the first 5 km; I will run conservatively
Depending on the winds, I might use the wind at my back to ‘carry’ me for a few km between 12 and 22, but I will not go more than 2s faster per km here
If it’s windy I will tuck in behind people

Mantra: I WON’T BACK DOWN!

Race Day Logistics:

Start Time: Gun Time = 8:45 am Wave/Corral: Red, start with Gun time

Travel: Ride my bike to a location near the start; will travel home the same way. I need to leave the house at [7:45]

Fuel + Hydration: I will eat my two pieces of toast with peanut butter; banana, at 645am. I will have gels from 15K, water from 10K, and then every other K from 15K.

Wardrobe: Shorts, size small, fit only for running; BlackToe singlet; perhaps a long sleeve under the singlet, if its less than 6 degrees, perhaps throwaway gloves.

Pre-Race Day Logistics:

Friday: Work the STWM Expo, sitting as much as possible; 2 beer maximum at iRun event

Saturday: I will eat my usual pre-race dinner [spaghetti, salad, Perrier]

Sunday: Toast with peanut butter; banana; coffee; OJ. Then, afterwards, my friends I shall rejoice with a few bottles of Jogger Lager and order in an embarrassing amount of Chinese.

iRun Radio

Why I Run

October 14, 2018

Running a marathon on every continent was a goal for Corey Williams, and in Antarctica Williams shares how he his real discover was the continent itself. Then, find out the run down on breaking the world record in the marathon. Plus, why a Calgary runner is planning to race the Scotiabank Toronto Waterfront Marathon dressed as a battery.

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