First Impressions: Everything runners need to know about Apple Watch Series 4

September 28, 2018

Let’s just get right down to it. Is it time to dump your beloved old Garmin?

In just three short years, Apple has made a significant push into the wearable space with Apple Watch. Apple’s path to wrist ubiquity has been an at times bumpy one, releasing an initial watch had great ambition, but ultimately felt very much like a napkin sketch of a future idea. In retrospect, we probably got to witness a beta testing in public. It was actually a risky and maybe even brave move by a company (and its shareholders) that doesn’t have much room for big missteps. Series 1 set the table for the brilliant Series 2. Apple Watch has come such a long way in such a short period of time, and the company has never been content trying to move aging units, instead immediately going back into development and producing another, better version in short succession—even if it meant cannibalizing old stock sales. And for those of you wondering when it would be time to pounce, Series 4 feels like “the one.”

No one ever enjoyed the shackle that was the phone running armband. Apple Watch Series 3, which came out about a year ago, was such a sleek, functional revelation it seemed like it was uniquely designed by and for runners. It had GPS, loads of runner-specific features and apps, and it realized one of the great prognostications of science fiction: cellular capability. Being able to make a call sans phone is of value more so for runners than just about anybody else. Think about it: you can now phone home for help when you realize you’ve run too far and need someone to come pick you up. Finally, we live in the future!

Of course, many still bow at the alter of Garmin, as they’ve earned runners’ trust by being the most reliable player in the game since the invention of the GPS watch. But here’s the thing about Apple’s watch: it’s about as good, and as innovative, as the iPhone was when it took over the fledgling smartphone market a decade ago. Yes, others did it first, but Apple are just doing it better. At first, that statement might not have much of an impact on you. But take this into consideration: in just three years, Apple has designed a highly reliable and accurate GPS watch, that can make and take phone calls, stream 45 million songs, store 8 gigs of music, take and send messages and use pretty much which ever running tracker you prefer. And it’s a legitimately gorgeous time piece. Oh, and it’s cheaper than its running-specific direct competitors. Still not sure you can part with your trusty old Forerunner? Let’s take a look at some of the new features Apple packed into Series 4:

Rolling Pace

One of the surprises of this device from the beginning was how straightforward yet robust Apple’s “Activity” app has been. Unless you’re a Strava or Nike+ Run Club devotee, the Activity app is more than enough for most runners. It has a clean, highly customizable display, which can include up to five numbers, such as pace, overall distance, heart rate, and other important metrics. The newest addition is something called “rolling pace.” The watch basically grabs a snapshot of your current average pace at any point in your workout, going back a kilometre from where you are currently in the run. It’s useful for making micro-adjustments to your interval, or explaining why you’re suddenly feeling cooked on what was supposed to be an easy run.

Cadence

This was apparently one of the big requests from the running community, and interestingly Apple seems to be very keen to please. Pretty much every serious running watch can now use the accelerometer to measure cadence (how many footsteps you take on average over the course of one minute). Cadence can be useful for improving efficiencies in your stride.

Challenges

One of the design masterstrokes of this interface has been the three-ring layout of the Activity challenges. If you know anyone who owns an Apple Watch, you’ve probably heard them obsessing about hitting their “stand goal” for the day, or “closing their rings.” Apple clearly understand game theory, and have employed it in Apple Watch to make you want to wear it, and succeed at closing the “move,” “exercise” and “stand” rings, which are all customizable for any level of personal challenge. The problem always was a lack of real interactivity. As runners, this social aspect can be particularly important as a motivator, and a major reason why apps like Strava have dominated.

With Challenges, Apple Watch wearers can set up a seven-day fitness throw down among friends. Winners are rewarded with neat little virtual awards right in the watch.

Walkie Talkie mode and smack talk

With the WatchOs 5 update packed into Series 4, there’ s a neat little feature that turns your device into a walkie-talkie, so you can communicate with a training buddy, or someone at home in short bursts of communication.

One of the funnest aspects of the aforementioned Challenges feature is the aptly named “smack talk” feature embedded within, where you can send over little verbal jabs (or, if you’re feeling less feisty, kind words of encouragement) to your challenger. It’s a playful little add-on which also reveals that Apple’s engineers are obviously heavily invested in making sure their native fitness app experience is engaging.

Bigger, sharper screen

Apple quietly snuck up the size of the watch face from 38mm/42mm to 39mm/44mm in order to significantly expand the visual real estate on your wrist. The improvement is subtle at first, as previous generations of the watch’s face were excellent (and perhaps the best of any running watch on the market). But this little nudge up in size doesn’t compromise the fit and feel of the watch on your wrist, and makes the touch screen much easier to use. Think of this improvement as the watch equivalent of the iPhone X and other premium smartphones heading closer to being all screen and no bezel.

A more accurate heart rate monitor

One of the other subtle yet substantial physical improvements with Series 4 is the optical heart rate monitor on the inside of the device, which scans through your wrist. Apple upgraded it to sapphire crystal in order to more accurately pull your exact heart rate.

Added health features

The fancy saffire crystal hardware improvement means that Apple can get more aggressive with its Healthkit related offerings. Series 4 can now do a mini-ECG reading, and also alert you if your heart rate is either dangerously low, or high.

Wait a minute… there must be drawbacks

So, is this the best Apple Watch yet? Even though this is a “first impressions” look at the device, its safe to say that Apple are dialling in to the product we’d all envisioned a few years back. Series 4 feels like a fully thought-out, tested and resolved creation. It also is clearly being designed by a group populated with passionate runners, as there are just too many great (and nerdy) runner-specific features tucked into each hardware and software upgrade.

Of course, Apple Watch Series 4’s single biggest strength is ironically also potentially its one major flaw: it’s locked into the Apple ecosystem.

If you’re not an iPhone user, the Series 4 watch is still a great running companion (and sharp looking everyday watch), but it you won’t be able to close the loop of interactivity and the vast wealth of apps and other bells and whistles on offer. In a sense, without an iPhone, running with an Apple Watch feels like… running with an old GPS watch, albeit a much prettier one. But, if you like the majority of smartphone users on the planet and are entrenched in the cult of Mac, then Series 4 is a no brainer. Dollar for dollar, it’s the best watch (for running or otherwise) on the market right now.

Ace Your Race, pt IIII: Rachel Hannah on Taper Crazies

September 25, 2018

Some of the taper crazies are just that you feel anxious when training is reduced, but just remember that it’s all part of a structured plan. You put in your key long runs ahead of the taper—which could be two weeks or 10 days leading up to your race. Just tell yourself: I’ve done the work; I’ve followed the training, and repeat that leading up to your race.

You can’t really get any fitter moving into your race week, but you can do damage by doing too much. Still, at the same time, my last workouts before racing Berlin were enough so that you still feel sharp. The legs do still need turnover, so maybe at the end of an easy run I’ll throw in some marathon pace. I’ll be running reduced volume, but even a little faster than marathon pace is a good confidence builder.

The trick is, especially during race week, you don’t want to feel destroyed for the rest of the day. Really, to thwart the taper crazies, you should relax and take some well-earned time off, and foster a positive mental outlook. Don’t think about the sessions you missed. That won’t help you. Instead, focus on your best workouts and remember your key sessions. You can do this. Just try and remember all that you did right. Listen, I have some sessions once a month where I feel like garbage. Where it really does not feel good. But it’s never one session that you rely on for race day. Think about the good times. And remember, you’re lucky to be racing. And racing is fun.

Krista DuChene: Sensible Lessons for Chaotic Times

Ben Kaplan

September 24, 2018

Our family is back into the full swing of things with school, work, music, and sports, keeping me busy in the morning and evening. Fortunately the house is quiet for recovery in the early afternoon when I need it most after training. I’m pacing myself to get the necessary housework, groceries, and other tasks complete and am grateful for the part the family plays as team members. It takes effort to train them, but it is well worth it. One thing that I am really enjoying is that each child must cook one meal each week. It doesn’t have to be fancy, just food on the table. Even not having to be the one responsible for thinking about what we will eat is significant in lessening my load.

Now that I am coaching both the school cross country team and my daughter’s rep hockey team while working part time and training for the Scotiabank Toronto Watefront Marathon (STWM), I am often finding myself in bed before 9:00 pm. Like always, I go to bed without an alarm and wake up on my own feeling refreshed and ready to do it all over again.

Last Sunday was the Berlin Marathon. On Saturday I had run an easy 36K with some 200M repeats at the end, after completing a Friday evening VO2 max workout with the University of Guelph cross-country team. I didn’t set an alarm, but because Sunday was a planned day off I figured that if I happened to wake up, I would watch it then go back to bed. And I did. What an incredible world record setting performance by Eliud Kipchoge! And what an amazing day for Canadian women with Rachel Cliff’s 2:28:53 debut, Lyndsay Tessier’s 2:30:47 Canadian Masters (W40) record, and Catherine Watkins’ 2:40:11 Canadian Masters (W45) record. While it wasn’t Sasha Gollish or Rachel Hannah’s day, these women certainly raised the bar for the rest of us!

With the upcoming Chicago Marathon and STWM, it’s certainly looking like there will be a competitive chase for three women to book their tickets to Tokyo 2020. It’s very exciting for our sport.

Yesterday I raced the Run for the Grapes Half Marathon in St. Catharines. I was glad I could find a local race four weeks out from STWM because with our busy life at home I just did not feel like travelling. I put in a solid effort for 1:17 on a rolling course, including a start with cooler temps (but 99% humidity). I finished first woman and second overall with the first and third place finishers (men) ~5 minutes ahead and behind. The entire 21.1K was completely solo. Well, a few times a friendly guy ran alongside me, keeping me company. Thanks, Nick! (Sorry I’m not so chatty when I’m running). One of my fastest kilometres was with him. What a difference the company of others makes. Even having a lead cyclist would have helped me keep rhythm.

My race wasn’t terrible but it wasn’t fantastic, rather somewhere in between which can be expected at this point in training. I’m healthy, content, ready for a few more weeks of solid training, and very grateful that the course was well marked because I easily could have veered off course while in no man’s land.

Onward!

iRun Radio – September 23rd, 2018

Why I Run

September 23, 2018

Inspiration is on high for this edition of iRun Radio. First, ultra marathoner Cathy Adams who has just completed the Tahoe 200, a 205 mile race in the Sierra Nevada mountains talks about this incredibly scenic race. Then, a runner who has participated in every one of the Canada Army Runs shares just how inspiriting it is to be running with Canadian soldiers. Plus, a military veteran who will be running the Canada Army Run for the first time shares his story.

Pasta: The ultimate comfort food

Nutrition

September 22, 2018

As the wind and snow rage outdoors, take comfort in a hearty bowl of pasta. As an added bonus, this dish with help boost your immunity thanks to the healthy dose of vitamin D found in crimini mushrooms. Enjoy the carb loading!

Photo: Anson Smart

Creamy Mushroom Stroganoff

Serves 4

Ingredients

3 tablespoons olive oil

1/2 cup diced yellow onion

2 teaspoons minced garlic (about 2 cloves)

6 cups sliced crimini or white button mushrooms

2 cups vegetable broth

12 ounces firm silken tofu or firm regular tofu

3 tablespoons wheat-free tamari or soy sauce

1 teaspoon chopped thyme (not dried)

1/8 teaspoon freshly ground black pepper, plus more to taste

Natural salt

12 ounces gluten-free or regular fettuccini or spaghetti

1/4 cup chopped flat-leaf parsley, plus more to garnish

2 tablespoons finely chopped chives

Directions

ONE: Heat 1 tablespoon of the olive oil in a large saucepan over medium-high heat and saute the onion for about 5 minutes, until soft and translucent. Reduce the heat to low and add the remaining 2 tablespoons of oil. Throw in the garlic and mushrooms and saute for about 15 minutes, until the mushrooms are soft. Remove from the heat and set aside.

TWO: Put 1 cup (240ml) of the vegetable broth and the tofu into your blender and puree on high for 30 to 60 seconds, until smooth and creamy. Add about 1 cup (180g) of the mushroom mixture. Pulse a few times to break them up. You want a speckled, grainy consistency, not a puree.

THREE: Pour the blended tofu-mushroom mixture into the saucepan and stir in the tamari, thyme, and pepper. Bring the mixture just to a boil over high heat; reduce the heat to medium and simmer, stirring often, for about 5 minutes, until the sauce thickens. Increase the heat to high and add 1/2 cup (120ml) of the remaining broth. Bring the sauce just to a boil, reduce the heat to medium-high, and simmer for about 10 minutes, until reduced by half. Increase the heat to high again and add the remaining broth. Bring the sauce just to a boil, and then reduce the heat to medium and simmer for 10 minutes more, until creamy. Cover and keep warm.

FOUR: Cook the pasta according to the package instructions. Drain the pasta and add it to the mushroom sauce. Add the parsley and stir to combine. Season to taste with salt and pepper and serve family-style in a big bowl garnished with the chives and parsley.

Ace Your Race with Rachel and Reid: pt III, Racing Technique

Ben Kaplan

September 18, 2018

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 race smartly. What do you do? Let us know, and be included—picture and all—besides our cover stars.

A slight negative split is the way to race—running the second half of your race just a little bit faster than the first half. The newer you are to your event, the more a negative split you’ll need—if you’re trying a new distance, you just don’t know how you’ll feel at the end of your race.

It’s good to be conservative and I pace myself in the hopes that I’m going to have a negative split. Still, that’s always a “hope,” because I’ve been fairly aggressive on that front. My PB in the marathon—2:10:28—was close to even, but actually a slight positive split. On that day, I was thinking I was going to run 65 minutes for the first half and I was hoping to go slightly faster—but it didn’t happen. Instead I ran with a pace group and I wasn’t going to go faster or slower, with the group, for the first 30K.

As important as it is to keep the proper pace, it’s also maybe just as important to find your pace group—it’s really good if you can find someone to pace you. There’s lots of benefits: it takes away some of the mental thinking and instead lets you focus on your splits, plus having a group to run with helps block some of the wind. There’s also an energy from running with a pack, and even if the group is going a few seconds faster-per-kilometre than I had prepared for, I’ll go and do that because I think the good outweighs the risk. I did that in Fukuoka 2016.

I think every race is going to be different. But if you can go into your event with a good race plan, and one that you execute—more or less—and fall in with a pack, I think you’re setting yourself up to have a very good race.

iRun Radio – September 16th, 2018

Why I Run

September 16, 2018

On this week’s show, Mark’s guests are all about challenging the elements of nature and running for a reason. First Kristy Raz explains how she focused while running the Midnight Moose, a one hundred kilometre trail race. Then, with a year of trail running under her belt, Leeanne Richardson is now a week away from taking on the Grand to Grand Ultra, a race that takes runners through the Grand Canyon. Plus, Darryl Fox, Terry’s brother, remembers what is was like to be the third member of the Marathon of Hope.

You Carry Each Person Who Donates With You

RunningForAReason

September 12, 2018

By: Anna Lee Boschetto

We all have our reasons for running. Not only have these five runners given back to their community, but they have also seen the impact their fundraising efforts have made.

ERIN CORDEIRO, OTTAWA

The Ottawa Hospital Foundation

YOUR INVOLVEMENT WITH RUNNING: I’ve been running since 2016 because I wanted to be more fit and to be able to play soccer with my kids. I started off doing shorter races—5Ks and a lot of run-walks. My mom is a multiple half-marathoner who started running at 50 and was running sub-two-hour half marathons, so she’s definitely my ins- piration. We signed up for the Ottawa half marathon and we trained together remotely through Strava, since she is in Halifax. This was my first half marathon and by far the most training I’d ever done.

GETTING PERSONAL: I treat breast cancer patients, so my work is humbling. I go home every day and thank my lucky stars I can run. I’ve had 30-year-olds at the clinic with their children and it teaches you that the gift of health is precious. I wanted to do something that gives back to those patients. Through running, I can help as a doctor and can help advance research as well, through fundraising.

DECIDING TO FUNDRAISE: I was walking through the halls at the Ottawa Hospital and saw the posters for Run for a Reason and thought this would be the perfect way to marry my passion for work and my patients with my passion for running. Any amount of fundraising is helpful for research. Any money I raised was for cancer research at the Ottawa Hospital, where it contributes to everything from basic science methods for cancer research and prevention to clinical trials to survivorship of patients living with cancer.

SHAMEL ELSAYED, CALGARY

Spinal Cord Injury Association of Alberta

YOUR INVOLVEMENT WITH RUNNING: I had a car accident 34 years ago and I have since been paraplegic. About six years ago, I participated in the Calgary Marathon to raise funds for the children’s school. I was very impressed with the fact that 99% of the money goes to the organization. When I joined the Spinal Cord Injury Association of Alberta, I convinced the board to register as a charity with the Calgary Marathon. GETTING PERSONAL: When someone gets a spinal cord injury, their life is turned upside down. The first year is very hard, but once you realize that things can get better, there’s hope. I’m working as an engineer. I have two young boys. I’m married. You have to look at the glass as half full.

DECIDING TO FUNDRAISE: Last year, we raised $50,000 and over the past five years, we’ve increased awareness of spinal cord injury. The organization goes to the hospital, where they start talking to you about what to expect. If you have to switch your job, training or driving—basically, your entire life—there are changes that you obviously have to go through, and they help with that. More importantly, they show you there are people who are making it. If we can help someone get over the shock of being disab- led, that’s enough.

REILY WIGNALL, WATERLOO

Youthline

YOUR INVOLVEMENT WITH RUNNING: I started running on and off about ten years ago. At the end of high school going to college, I wanted to lose weight. I’d stop and go [with running] for a while, but for the past year and a half I’ve built my lifestyle around running. Before, I was doing it alone, but once you get into races and engage with other runners on social media, you have a whole running community with you.

GETTING PERSONAL: In 2012, I did the Pride and Remembrance Run in Toronto and each year it goes to a different charity. That year the funds raised went to Youthline, which assists LGBT youth, and it’s a place I identify with as someone who is bisexual. This was an opportunity to bring these two parts of myself together. I set a PB in that race that I have yet to beat and it was a great feeling. I think that when you go through the trouble of training for a race, you are out there for yourself. But when you fundraise, you connect with something inside you.

DECIDING TO FUNDRAISE: When you’re fundraising, this is your identity and your opportunity to make change happen. Suddenly, you aren’t just running for “charity,” you are running for the charity you choose to support. It’s very motivating to get others involved without them ever having to lace up. You’re carrying each person who donates with you. It almost changes the way people look at running. A marathoner with a cause is powerful.

ARTHUR CHOW, WINNIPEG

Manitoba Association for Community Living

YOUR INVOLVEMENT WITH RUNNING: I wasn’t always a “runner,” but I could run 3K. When they started the planning of the Manitoba Marathon in 1978, I had to work the full year to be able to run it in 1979. Now I’ve run in all kinds of extreme weather condi- tions and every Manitoba Marathon since my first race.

GETTING PERSONAL: As a professor, one of my colleagues had children in community houses and over the years, there have been a number of neighbours who have had family members needing the services of the Manitoba Association for Community Living. People can move from larger insti- tutions to a home where they are living with two to four individuals, they can function independently and have a real life.

DECIDING TO FUNDRAISE: I started by sticking up a notice in the coffee room at work and over the years it expanded. For the 25th Manitoba Marathon, I went all out for dona- tions, from my email list to knocking door
to door. I’ve had donations up to $2,000, but one of the most moving ones was a kindergartener who gave me her week’s allowance of 25 cents. If we could get half the people who run the marathon to raise $100 each, we could raise half a million dollars each year.

AMY MONTGOMERY, CALGARY

Canadian Liver Foundation

YOUR INVOLVEMENT WITH RUNNING: Running takes you away from life’s pressures—it’s meditation. My dad used to do triathlons and I grew up playing soccer and doing youth triathlon events. When he stopped doing triathlons, he ran, and so I ran with my father. For me, running has been a goal, health-wise—to be able to run after the transplant, I needed to be able to focus on that. If I couldn’t run, I wouldn’t have an outlet. That is my special time, my time when I’m able to run.

GETTING PERSONAL: This year, I ran the Calgary Marathon 10K at my six-month transplant anniversary, and I wanted to be able to do the race and fundraise. Through my journey, I’ve been able to meet people with young children with the same disease and seeing me being healthy, they can see hope for their children. Without the connecting point of the organization, it would be difficult for people to find this hope.

DECIDING TO FUNDRAISE: The fundraising goes to research grants and having the best people to study the disease. They provide access to transplants and the money goes to patient supports—a network of people to be in touch with and speak to about your illness.

Ace Your Race with Rachel and Reid: pt II, Stride.

Ben Kaplan

September 11, 2018

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 Hannah on how to improve stride. What do you do? Let us know, and be included—picture and all—besides our cover stars.

I try and lift my legs a bit higher at the end of a race. And I think about landing softer because it helps reduce the impact and force into the ground—and that helps reduce the load. The other thing, and I thought about this when I ran Boston, is you want higher cadence. Especially when you get tired. So practice, practice, practice, a recovery run is a great time to work on form—how many steps you take per minute.

When I run, I try to lean forward and keep my head up. You want your chest open, it helps you breathe. I try and look forward, with a slight forward lean. I try (as best as I can) to find my comfortable arm swing. See, if you’re having trouble with your hips, your arms compensate by twisting—it comes from your lower body, what your arms are doing, especially on races with hills.

A couple weeks back I ran the marathon distance in practice and, towards the end, I was leaning to one side, almost twisting my body because one of my hips was dropping. I was twisting my upper body to compensate. Any weakness in your body can lead to a breakdown in form. Especially when fatigue sets in. Luckily my coach noticed this breakdown in form at the end of my run. I told my Physiotherapist (Desmond Fung) and he gave me a few exercises to help strengthen my right glute/hip and core muscles to stabilize. It is very important to take the time to incorporate strengthening exercises that are specific to your individual needs as part of your training program.

Back to hills and your racing: When you’re on the uphill part, think about your arm swing, swing them faster to get up the hill; keep them relaxed and fluid: motion is important. Any time you crunch or grimace it takes energy away—the more relaxed you feel, the better you run. Maybe it’s best to run with a smile.

How do you run? What’s your form like? Let us know and be the second winner of our STWM New Balance contest and be profiled in our limited edition STWM magazine!

Reader’s respond: How to Beat Back Bad Race Vibes

Ben Kaplan

September 10, 2018

On our Facebook page, we have a Run Club and we implore runners who aren’t members, to join. It’s home to some of our liveliest conversations, tips and contest. Between now and October 21, we’re doing a contest with New Balance Canada and the Canada Running Series, in which we pick readers to profile in our STWM race day issue. We pick winners by the tips they provide in response to lessons given each week by Rachel Hannah and Reid Coolsaet, New Balance marathoners and some of the finest runners in the world.

This week, Reid talked about how to get rid of Bad Race Vibes. We asked how you get rid of the bad vibes and heard some great tips. “Kiss your spouse,” said Tim Nelson, training for the Tobermory Trail Marathon relay at the end of the month.

Now that’s a great tip for killing bad race vibes. Paige Nichols, who’s run STWM since 2013 and is preparing to complete the half next month said: “I focus all the training I have done. When things get really rough I focus on my family and them waiting for me at finish line. My family gets me through so many tough runs.”

Tony Leslie said: “On My Runner ID bracelet, my wife had it inscribed with: Never Give Up. That’s my mantra. Also, I repeat on hills: If it didn’t hurt, it wouldn’t be worth it.”

Coolsaet also talked about having a mantra. He changes them each race but told us some favourites have been: “Make them pay, make them pay, make them pay,” and “Keep it going, keep it going, keep it going.”

This is a good tip that Debbie Millar encouraged her friend Kristen Pytlowana to share. Kristen plans on running STWM but hasn’t signed up yet—maybe seeing this on the internet will be the final push to get her to commit! She wrote, sagely: “I usually break the race down into smaller ‘mini races.’ So a half would be seven mini-3K sections, and so if I was 9K into the half I would have finished three of seven mini-races. Same thing with gummies/candies. I have one every 2K, so I start counting down how many candies until the finish. Keeps my mind working and takes my mind off running for a bit.”

I love that last tip and it’s similar to what I do with my music. I keep it in my pocket until 25K, or I try to, and then listen to it until 35K, when I want to focus on the crowd (and when it starts giving me a headache). Having the music as something to look forward to and as a boost for when I may be hurting, helps. Ron McBride had a good tip about music. “Make sure your play list has songs that keep you going,” he wrote. “Whatever song does it for you—nothing wrong with having a couple repeats in your playlist if it gets you through the tough stretches.” I know Alanis Morissette had Survivor by Destiny’s Child on repeat on her playlist when she ran the New York Marathon.

Finally, the winner of our contest: Sue D. Sue, pictured, who wrote: “I channel my inner Dory (yes the fish) and repeat the following mantra: Just keep running, just keep running…”

Sue will be featured in our STWM special edition and later this week, you’ll have your chance to be featured, too. Watch out for Rachel Hannah’s race tips on maintaining her stride and form and then share your tips and you can win a profile in our exclusive issue for STWM!!

Channel your inner Dory.

Love it.

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