Will Runners Really Win With Weed?

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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

By

Ben Kaplan

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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

By

Why I Run

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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.

iRun Radio

By

Why I Run

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October 8, 2018

The organizer of a Toronto running club that takes runners on an art tour through the city streets. Then, one competitor shares the ultimate endurance event, after completing seven tests of his endurance in six days. Finally, a runners talks about the emotions that run high when crossing the finish line at the iconic Berlin Marathon.

Time’s Arrow – Issue 6, 2018

By

Rob Eady

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October 8, 2018

Our new issue is being released at the dawn of the end of cannabis prohibition. It’s the same inspiring editorial, tips, gear guides and hero profiles that we always offer, but we also have a story on a runner—and former BC health minister—who works at a cannabis company, and so the new issue is available in two versions.

For those over the age of 19, please click here.
For those under the age of 19, please click here.

Reid Coolsaet video: Why we pursue our personal best

By

AttheRaces

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October 3, 2018

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In a few weeks, Canadian marathon runner Reid Coolsaet will be running Scotiabank Toronto Waterfront Marathon (STWM)—nearing 40 and a father of two, the Olympian never stops reaching for his personal best. It’s his dedication, commitment and spirit that drives Coolsaet to never settle, never quit. And it’s that elite inspiration we could all use from the moment we toe the line straight through the pain, to crossing the finish line.

Go get ’em, Reid. And godspeed to you, iRun Nation, wherever you are, whoever you are, whenever you race.

There is no finish line.

Homemade Soup Just Got Easier

By

Nutrition

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October 3, 2018

Pearl Barely with Kale & Navy Bean Soup

Barley and navy beans give this vegetable-based soup added protein and fibre that makes it a hearty and quick meal in a bowl. Serve it with whole grain bread or a warm kale salad on these cool fall nights.

By: Pamela Santaluce

INGREDIENTS:

2 cups pearl barley to 6 cups water
Olive oil
Salt and pepper
2 cloves garlic, chopped
2 carrots finely chopped
1 whole small white onion chopped
3 cups chopped kale
2 cups navy beans (canned or jarred)
1 to 2 cups of vegetable broth or water

DIRECTIONS:

ONE: Bring 2 cups pearl barley and 1 tbs salt to a boil, lower heat and simmer for 25-30 min.

TWO: In a separate pan drizzle olive oil, adding garlic and onion and sauté over medium heat until slightly brown. Add 2 carrots and kale and drizzle more olive oil. Add salt and pepper to taste.

THREE: Sauté until carrots are softened and kale is cooked. Once barley is fully cooked add kale and carrots and beans to barley.

FOUR: Add vegetable broth if you prefer more liquid. Stir and enjoy!

Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.

Ace Your Race, part V: Reid Coolsaet on Mind Control

By

Ben Kaplan

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October 1, 2018

ATB 2012 — Local-boy Reid Coolsaet wins!

Between now and October 21, iRun is joining forces with New Balance and elite superhero marathon runners Reid Coolsaet and Rachel Hannah to help you run the race of your life. Each week, we’ll present a new instalment from either Hannah or Coolsaet about how to improve one aspect of your running life. But wait, it gets better! Because New Balance also sponsors Scotiabank Toronto Waterfront Marathon, where Coolsaet will be racing and where we’ll be making a special limited-edition race magazine after the race! Want us to profile you and your run? Simply tell us what you do in response to the phenomenon our race Gods are describing. Make sense? For instance, here’s Coolsaet on how to calm the brain mid-race. What do you do? Let us know, and be included—picture and all—besides our cover stars.

Mental focus during the race is a obviously key. Consistency throughout the year, especially in the last three months, all important, but during the race, you need focus.

Ideally you’ll be running in a pack, and I’m thinking about negotiating that and staying with it—even though I’ve never had a marathon where I was able to do that the whole time. Towards the end, when I’m really fighting to not slow down, if I’m checking out the scenery—which I’ll do all the time—I really want to focus, because if I don’t, I’ll slow down when the pain sets in.

So how do you not do that? You override the negative thoughts. You keep your mind on running fast. Sometimes it’s just about thinking of proper form. Better that than, ‘you have an upset stomach,’ or ‘your quads are burning.’ So instead I’ll think: drive your knee. Or else I’ll make myself focus on ‘quick steps.’ You control where your mind goes. My cadence might drop toward the end of a race, so I focus on that, not the pain. The best thing to do is focus only on one kilometre at a time. Don’t think of the whole thing, just the next thing. And if you slip, don’t panic. Don’t try and make up for it in one go, just get back on pace. You do that and your race will just come back to you naturally. The first thing that pops in your head when you start hurting will be negative. So arm yourself with some positives that can override it.

Control your race. Don’t let your race control you.

iRun Radio – September 30th, 2018

By

Why I Run

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October 1, 2018

Sharing the journey and the camaraderie with members of the Canadian military is just part of the joy of running the Army run as Member of Parliament, Mona Foriter talks about. Then, a cancer survivor shares his first half marathon experience at the Canadian Army Run. Plus, get race day planning advice from Olympic marathoner Dylan Wykes.

Sasha Gollish on the New Science of Cramping and a First Berlin Marathon Attempt

By

Ben Kaplan

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September 28, 2018

It’s no secret I did not finish the Berlin Marathon, my first attempt at the distance.

I cramped. I had cramps in both legs from the top of my pelvis through to the tips of my toes. When the cramps struck it did not just feel like my legs would not go anymore, but that they were failing. And in a sense they did, I ended up a crumpled mess on the ground.

Like any runner, so many questions went racing through my head: ‘Why is this happening? Why is this happening to me? Why is this happening to me right now!?’

I was taken to a nearby hospital shortly after collapsing via ambulance. Immediately they did blood tests to see what was going on. I was offered a muscle relaxant and pain reliever to help deal with the cramping as the physicians looked to the lab report searching for answers as to what was causing the cramping and why I was in so much pain.

In the subsequent days following the marathon I started to ask myself ‘How did the cramping happen?’ I did not have the answers and I sought out the experts.

Historically cramping was believed to be caused by dehydration or an electrolyte imbalance¹.

We now know that’s not true. Well, in some cases it is not true. Dehydration can cause cramping. However, the whole story with cramping is that’s one of your body’s last lines of defence; cramping is caused by your body trying to protect itself.

Think of it this way, you are willing yourself forward. ‘No, head, my legs are not tired. No, legs, you are not tired.’ You repeat over and over again: ‘I will push forward.’ If you really push yourself to your physical limits your body may eventually push back.

Here some facts from my day to dispel the myth that I cramped due to lack of glucose or hydration:

I was consuming water bottles with Sword Nutrition every 5km. Each bottle had just over a 1/2 serving of Sword in 7 oz of water. I would consume this over 1 to 2km. Roughly speaking that 177mL and 70kCals (in training I noted that I could not consume the last 1oz of liquid in my bottle. 6oz ~=177mL)
Taped to my water bottle was an Endurance Tap. Each serving of Endurance Tap provides 100kCal’s of energy (25g or carbohydrate). I would consume this ~3km after the aid station in two sips (i.e. at 8k, 13k, 18k, etc.)
I was running at an average of 3:30/km, crossing 5km in about 17:30, which means I would have passed three aid stations in under an hour for a total consumption of 531mL of water and 510kCal/127.5g of carbohydrate. The research shows us that most people can tolerate upwards of 360kCal/90g of CHO; I had no GI issues that day.
I had consumed my regular morning pre-race/long run meal, Greek Yogurt with a touch of honey topped with some plain dry cereal, a slice of toast, a cup of coffee, and a bottle of Sword.

So what might have caused my cramping? I have a few theories, which thanks to those experts who have walked me through what have happened I can share with you.

At 5km into the race a pace car got behind us and was honking it’s horn repeatedly and aggressively such that it could pass us. When I did not at first hear the car coming up behind us, the sound of the horn startled me, causing my heart rate to spike (the spike went from ~140BPM to ~175BPM). This wouldn’t necessarily be catastrophic, but my heart rate never again dropped below ~160BPM. Likely what happened was a period of anaerobic effort that caused me to perform at a higher HR. As a result, I may not have been able to clear or buffer the blood lactate.

The second contributing factor may have been the surface I trained on over the summer. I spent my summer up at the cottage, which sits nestled at the bottom of an escapement on the beaches of Georgian Bay, it’s spectacular. It is also mainly dirt roads and the roads that are paved are a thin layer of asphalt atop granular (#EngiNerdAlert!). During the race, it felt like substantially higher forces going into my feet and up through my legs. Yes, it is anecdotal, and just a feeling, but even if that was the case, we have the science that says psychology is just as powerful as physiology². But it likely wasn’t just psychological. I likely was suffering physically due to the pounding of the higher forces of denser pavement; Alex Hutchinson makes a similar comment about his marathon in Endure³.

The failure of this event is still very raw for me. Trying to understand what caused the cramping can only bring some comfort. Every day it gets easier to move forward; I’ve learned so much about my body in a marathon and cramping along the way. Thinking about all the positive things that happened during the race and training make it easier.

Marathon I’m not done with you, I’ll see you again one day again.

_______

Hutchinson, A (2012). Dehydration Doesn’t Cause Muscle Cramps? New research continues to raise questions about what really causes muscle cramps. Runners World. Accessed online: www.runnersworld.com
Magnus, S (2018). The Pre-Race Moment: Taking Advantage of where Psychology and Biology Intersect. The Science of Running. Accessed online: www.scienceofrunning.com
Hutchinson, A (2018). Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance. William Morrow, NY.