Running Toronto Waterfront 10K for the Very First Time

June 19, 2018

This was my first year running in the Toronto Waterfront 10k, and I will admit that the marketing worked (I am a sucker for branding!). lululemon attaching themselves to this race was a huge draw for me, and seeing the reminders via their instagram account gave me some serious FOMO. Plus: a free lulu running shirt (my running shirt of choice) in your race kit?! YES PLEASE! Bonus: 25% off at Lululemon all weekend? YES PLEASE!

Here is how my experience went down at this year’s Toronto Waterfront 10K.

LET’S DO THIS
Firstly I loved the motivational sign at the beginning of the race (below) instead of your typical “START”. It helped to give some great personality right off the bat, and lead in nicely to the next area….

Side note: does anyone else love running on the closed roads as much as I do? It feels so wrong but SO RIGHT!

OMMMMMMMM
At the 1km mark we ran by a group meditating. While I am the type that needs pumping up rather than slowing down, I thought it was a great way to reinforce to participants that we need to focus on breathing early on in the run.

RUNNING THROUGH THE 6 (WITH MY GIANT INFLATABLE CHEERLEADERS)
As we continued on the course and started approaching the CN tower I was really savoring how special it was to be running through our beautiful city…

And immediately forgot all of that after spotting these in the distance:

Whoever thought that including inflatable dancers on the course would be a good idea was absolutely correct and I thank you for providing me with this laugh out loud moment.

These always remind me of the It’s Always Sunny in Philadelphia episode where Dee is dancing with one on a boat:

If you feel inspired to try those moves yourself, make sure you stretch first!

Here is another pic of them from a closer angle just because I love them so much.

EASY RIDERS
Approaching the 5k mark was a group of people on stationary bikes from Ride Cycle Club, a gym in Toronto. And when I say “people” I mean… I am pretty sure they are all professional models that were hired to cheer for us. Paid or not, it felt good to get attention and motivation from such beautiful people. Why yes — yes, I will keep running!

RUN TO CARBS
Although I was only about half way through the run, I could see the finish line on the other side of the road. Do you feel it is motivating to see others finish? Or does it just remind you how far you still have to go – and that you are slow? I am definitely in the second category, although really welcomed the distraction of watching people finish — good for them! It was also a chance for me to take a peek at all of the fun items being handed out after completion…like the display of giant pretzels! Consider me motivated! I’m coming for you, pretzels!

DOGGED DETERMINATION

While I love salty snacks, had I known this cutie was only a short distance away I would have been even more fired up!

This pup may have looked pooped but his festive wear was screaming of excitement. Best. Cheerleader. Ever. Please everyone, if you have a pet, bring them to a race to cheer people on! You can’t NOT get a smile with one of these little guys by your side. Just TOO cute!

STREET TREATS
While running along Lakeshore, I was once again distracted by how fun it is to run on roads in organized races!

Will I ever get over it?

No, I don’t think so.

We aren’t supposed to be there! THEY ARE FOR CARS!

FINISH LINE
This was enough of a thrill to get me through to the end of the race, even so much so that I forgot to get a picture of the finish line.

But who doesn’t love this moment!?

I’m not crying, you’re crying!!!

The idea of getting rid of race medals came up in the iRun running group on Facebook (are you a member yet?), but I have only done two other races with medals so they are still pretty exciting to me and I loved this moment!

Also I am so glad to be finished because that means it’s PRETZEL TIME! And boy did it deliver!!! Not only in taste but storytelling as well: the man who handed me my pretzel said that they were courtesy of Drake and Raptors’ All-Star Demar DeRozan. Essscusee? Can anyone fact check this?.

PARTY TIME
Lululemon promised us an after-party and I couldn’t wait to see what was in store.

Adorable start!

Next up, this cool photo wall! People DO love an instagram photo-opp and there was a long line to prove it!

The after party was filled with vendors, post run luxuries like massages, drinks, etc. but the main attraction: giant yoga session!

This is the most people I have ever seen participate in yoga at one time, but maybe I don’t hang out where you do, and this is perfectly normal.

Also note the large canvases on either side of the stage, where artists were creating live masterpieces.

Cool! Also, good form, yoga lady!

Since I am not the yoga type and more of the free sample type, I quickly moved on to the KIND bar tent. I love these things! Not only were they sampling two of their latest bars, but they were giving away gerbera daisies for free. Yes, FREE gerbera daisies! In so many colours!! People were going nuts for them, so I got right in there and picked myself some beauties to take home.

These flowers are about $10 each at the flower shop near my house — $10! So this was an absolute thrill (you know you’re old when…). Thanks KIND!!!!

If that wasn’t enough excitement for one day, guess who was behind me at the Saucony tent?! Krista DuChene, taking pictures with fans! How cool! This woman is a true inspiration.

Before heading out, I spotted a girl with a sign that I had seen while running the course and had to get a pic:

Also props to the guy with the sign that read “Motivational slogan”. Thank you sir, and keep being you’re inspiring self.

Welp, I’m out of pictures so I suppose that ends my recap of this awesome event!

Did you run the race? What was YOUR favourite part?

Run to the Beat of the Drum: Carnival Run Race Director Dione Mason combines love of fitness and Caribbean heritage

Ravi Singh

June 19, 2018

Two passions drive Dione Mason, fitness and her island background. For 15 years, Dione has been a participant and leader in Toronto’s fitness community as an instructor and, for the last three years, Race Director at Toronto’s Carnival Run.

In her many years of racing and training, “I noticed that the

Carnival Run Director Dione Mason has been a leader in Toronto’s fitness community for over a decade. The race combines her love of fitness with her pride in her Caribbean heritage.

people I was training and racing with didn’t reflect the city’s diversity, so I started to question how I could encourage communities of colour to move, whether it was in a gym or outdoor environment.”

While mulling over her predicament, Dione played mas in the Toronto Caribbean Carnival (formerly Caribana), one of her bucket list items. “After the event, it bothered me that there wasn’t a community building aspect,” Dione says, adding that she reached out to the coordinators in hopes of adding such a component, but got no immediate response.

The experience allowed the idea of the Carnival Run to solidify. Dione’s vision was an accessible event that promoted fitness and celebrated Caribbean culture.

While Dione had experience in event management, race directing was entirely different. Dione admits to coming in to her first race as a director with an “of course I can do that!” type of attitude, but says collaboration quickly became her philosophy.

“None of us have all the skills we need, so we need to tell each other what we’re lacking and fill in those gaps by forming relationships,” Dione notes. Along the way, Lynn Borque, owner of Toronto’s Runner’s Shop and Director of the Longboat 10K, and Canada Running Series Director Alan Brookes have become valued mentors.

The second obstacle was actually convincing those who shared her background (Dione is Toronto born and of Jamaican descent) to get involved and understand how movement can support social, physical, and economic well being.

Dione and I, sharing our West Indian background, joked about our common frustration of getting our family and friends to move, but the challenge is a serious one. “I do believe that the resistance has ties to systemic issues,” Dione explains. The legacy of slavery in particular brought people to North America as “part of a system that devalued our bodies and was designed to make us hate ourselves. Over hundreds of years, that affects the choices we make today.”

She doesn’t make it her business to preach to anyone, believing that it’s simply not effective, and admits that she doesn’t expect to fix such a complex and longstanding problem overnight, but Dione certainly believes in leading by example. “The greatest joy is in watching someone crossing the finish line,” Dione says, adding, “When you move something magical happens and you owe it to yourself to love yourself in that way.” With each crossing, Dione hopes that a new ambassador for running is born.

With all the challenges presented, the Carnival Run continues to

grow and will have its third running in July. Dione’s long-term

vision is to grow the event to 2,000+ participants.

Her other long-term goal is that the race will raise funds for the building a cultural center in Toronto where visitors will have the opportunity to learn about Caribbean culture (the history, the people, the music, the innovations, the food, etc.) all year round.

All images courtesy of Dione Mason/Carnival Run.

What Runners Can Learn from An Olympic Swimmer

Anna Lee Boschetto

June 18, 2018

Canadian Olympian Penny Oleksiak is no stranger to making her mark. At the age of 15, she landed a spot on the Canadian Olympic team, after setting a Canadian record in the 100 M butterfly. She went on to become the youngest Canadian Olympic Gold medalist, not to mention the first Canadian to win four medals at a single Summer Games. Along with training for the upcoming Pan Pacific Swimming Championships in August, Oleksiak is now the face of ASICS “I Move Me” Campaign. Focused on inspiring movement of body, mind and spirit, with all her accomplishments and her relaxed, positive spirit Oleksiak is a natural fit as an athlete ambassador. We caught up with Oleksiak when she was in Toronto earlier this month to kick off the campaign with ASICS Canada and found out more about what inspires her, how she stays motivated and how running has made her a better swimmer.

iRun: What can runners learn from swimmers?

Penny Oleksiak: I think where running helped me was with my endurance. Overall when I went for longer runs, I was able to swim longer and it really kind of balanced me. I think that both sports really work your body in similar ways and are really quite intensive so athletes in both can learn from the other. With running, getting in the pool can actually help with you in terms of your breathing which you might not realize. For me as a swimmer, in the past I haven’t run that often but I’ve been trying to get more into doing stadium runs. Especially in the Olympic year, I ran a lot that summer and it is really such an easy way to get fit.

iRun: As an athlete, how do you maintain your motivation for more, after you’ve reached your goals?

Penny Oleksiak: I stay motivated by knowing that I always have something to fix. Whenever I come out of a race, I know that I’m not perfect and there’s always something I can improve upon. When I have that happen, that I’ve swam the perfect race, that’s when I’ll probably stop because right now, every time I get out of the pool I know there are little things that can always be better it could be the most minor thing. For example, even at the Olympics, as soon as I got out of the pool, everyone is celebrating and I’m so happy and my coach tells me, that wasn’t a great race. As much as I felt it was the perfect race, my coach pointed out what I could have fixed and I would have been faster. So there’s always something no matter what.

iRun: What does being part of this new campaign with Asics mean for you?
Penny Oleksiak: Being part of the “I Move Me” campaign, it’s been very cool to see it all come to life. The campaign is really about expressing your everyday life, it’s not only running and swimming but it’s a whole individuality and how you power your life on so many levels and how you want to move.

iRun: What helps you stay so positive?

Penny Oleksiak: I love swimming. For me, the knowledge that I can change something to be faster is a positive thing. As much as it sounds negative in a way, it’s a driver and that’s good that I want to find that one way to become faster. I almost always want to find that one thing wrong with my race so that I can fix it.

iRun: For runners music can be a big motivator, is music a part of your training?

Penny Oleksiak: I love music so much, but you can’t listen to anything underwater. I usually play rap music or really chill music and I mix it up with all different genres. When I am strength training or running, I’m always listening to something and it really pumps me up.

iRun: How do you deal with the pressure?

Penny Oleksiak: I feel there’s an underlying pressure but I’m trying not to look at it that way. Going into last Olympics, I had nothing to lose but this time people are thinking I need all gold. My goal is to improve but I’m not going crazy over it

iRun: What is the driving force in you?

Penny Oleksiak: Seeing myself improve and get better at swimming that kept pushing me forward and brought me to where I am today.

iRun: What’s next for you?
Penny Oleksiak: I’m on the build for the Olympics of course. Right now, I’m training for Pan Pacific Swimming Championships in August. Next year, it will be the World Championships and it’s all really a build to the Olympics.

iRun: What do you say to young athletes who aspire to be an Olympian one day?

Penny Oleksiak: My main thing is that you have to have fun. You have to go and do whatever it is you enjoy. Swimming has always been it for me so I poured myself into it and I couldn’t imagine anything else. I was originally doing dance and gymnastics but I wanted to give swimming a try and when I saw I was getting better and better, I found I really loved it.

iRun Radio – June 17th, 2018

Why I Run

June 17, 2018

On this week’s show, three women who are rocking it in their running communities. First, Jennifer Dawson has grown a neighbourhood running club in Ottawa running that is getting children and their parents moving more. Then, a teacher who is passing on her love of running for the next generation, and getting her students to see how as in life and running the stronger you get the more you grow. And you’ll get a sneak peak into an upcoming issue of iRun with chiropractor Brittany Moran a contributor who will talk about the everything the mental side of training and racing.

July iRun Digital

Rob Eady

June 17, 2018

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Rob Eady

June 17, 2018

Bring More Balance To Your Training With Chi Running

Training

June 12, 2018

By Pamela Mazzuca Prebeg HBSc. Kin, Athletic Therapist

As a runner you’re accustomed to pushing your body to the limit, kilometer after kilometer, while your body endures the pounding force of your feet hitting the ground. You are mentally tough, you can run for hours; even when your body wants to quit you can keep it moving. Let’s face it running is hard, if it wasn’t everyone would be a runner. And most runners, on occasion, have to battle injuries and motivation.

Fortunately running doesn’t have to be that harsh, you just need to integrate the principles of Tai Chi into your running to balance things out. According to Eric Collard, a ChiRunning instructor from Ottawa, “ChiRunning takes the principles and mindfulness of Tai Chi, which is moving with the laws of nature, and applies it to the biomechanics and physicality of running.” ChiRunning uses the forces of gravity to facilitate your running, making it easier and you learn how to train smarter, not necessarily harder.

What is ChiRunning?

Created by Danny Dreyer in California 15 years ago, ChiRunning began to take on popularity in sort of a cult fashion. Over the years it has grown and gained credibility as seen in an one-year study out of the University of North Carolina at Chapel Hill, which concluded that ChiRunning causes less impact than traditional sports running. As well, the study showed that there are less injuries, less stress on the joints and supporting structures and an increase in running efficiency among those who integrate the principles of ChiRunning compared to rearfoot strike and forefoot strike runners.

How does ChiRunning differ from tradional running?

First it’s posture – it is all about posture and proper form. Posture for ChiRunning is shoulders stacked on top of your hips, which are stacked on top of your ankles, creating a plum line. “Next, while keeping your core engaged, lean forward slightly at your ankles as if you were falling forward and then your foot strikes the ground in front to prevent you from falling. This allows the ground to become your treadmill, doing the work for you,” explains Collard. Ground contact should be made with your midfoot, as this will help prevent shin splints. Other benefits of ChiRunning include decreasing the impact on your joints, maximizing the engagement of your core, and keeping your peripheral muscles supple and relaxed, while also improving your cardiovascular and aerobic conditioning.

Why give ChiRunning a go?

ChiRunning form improves you will decrease the impact on your body, decrease the risk of impact-related injuries, prevent fatigue, improve motivation, improve recovery time, and become a more efficient runner. And you will cross the finish line feeling better than ever before.

Krista DuChene’s New York Diary: 3 Days, 1 Race, 1 Field Trip

Ben Kaplan

June 11, 2018

Yesterday, Krista DuChene competed against 8,000 women in New York’s Central Park at the New York Road Runner’s #mini10K. What’s it like to spend a weekend in Krista’s Sauconys? We asked her to keep a diary, and she told us everything—except her finishing time and place, which was 35:50, eighteenth place, and less than 40 seconds behind Des Linden. DuChene will next lace up this Saturday in Toronto at the Waterfront 10K (and then take a little break).

Wednesday
6:45 am: up without alarm, breakfast and coffee, prepare kids’ breakfasts and lunches
7:20 am: drive son to school for field trip
8:12 am: drop other two kids off at school, 30 minute pool run, easy 25K trail run, purchase and put away groceries
1:00 pm: lunch, shower, nap, computer work
2:20 pm: volunteer at kids’ school
3:30 pm: help with kids’ after-school routine of homework and emptying out back backs, dinner prep
5:30 pm: dinner, unusual activity-free evening, household chores, assist daughter with piano practice
7:30 pm: quality time with daughter—painting our nails together and reading books after her tub
9:20 pm: goodbyes to family, to bed early for an early start in the morning

Thursday
4:20 am: up with the first alarm, peek at each sleeping child, tip-toe around the house
4:34 am: laundry, coffee, check messages
4:48 am: 8K run with 4 x 2 minute pick ups
5:37 am: dishes, kids’ lunches, eat oatmeal and drink green smoothie (use blender in garage to avoid waking others), shower, pack last few items
6:37 am: drive to airport with coffee
10:10 am: board flight, resisting coffee in order to nap on plane on route to NYC
12:08 pm: Uber to Sheraton New York Times Square Hotel, check in
1:51 pm: lunch with other athletes and guests in hospitality suite, signing in
2:45 pm: settle into room, have short nap, text hubby and kids, respond to messages
5:45 pm: head to lobby to walk to speaking event with fellow 2018 Boston podium finishers, Des and Sarah, and New York Road Runners (NYRR) crew
6:30 pm: Q&A speaking event with ESPN, NYRR, and over 200 people in attendance
7:45 pm: sushi dinner with Des, Sarah, and NYRR team members
9:00 pm: back at hotel for anti-doping whereabouts

Friday
8:00 am: easy 8K run in Central Park with Sarah Sellers and USA Olympian Carrie Tollefson
9:30 am: breakfast
10:30 am: shower, rest, check messages
12:30 pm: lunch
1:30 pm: massage
2:30 pm: USADA information session
4:00 pm: technical meeting
5:30 pm: walk to Whole Foods for dinner
8:05 pm: welcome sister to NYC
9:30 pm: bed

Saturday
4:30 am: first alarm
5:15 am: breakfast
6:42 am: walk to Central Park for race
7:10 am: 20 min warm up with other pro women
8:00 am: start historic Mini 10 km race with 8,000 other women
9:00 am: 30 min cool down run with other pro women while looking for my sister’s finish, enjoying race atmosphere
11:00 am: back to hotel to shower and change
12:30 pm: lunch with pro women and their family/agents and NYRR crew at Becco Ristorante in the Theatre District
3:00 pm: tour NYC with my sister
9:15 pm: Ray’s pizza, shower, pyjamas, and back in air conditioning at the Sheraton

iRun Radio – June 10th, 2018

Why I Run

June 11, 2018

This week Mark speaks with Natan Obed, president of the Inuit Tapiriit about the beauty and solitude of running in Canada’s north. Then twenty-three year old Jordan MacTaggert explains his motivation for running marathons and beyond. Plus, Kirsty Duncan the Canadian Sports Minister shares her love of running.

A Parents Guide to Getting Up And Running

Anna Lee Boschetto

June 7, 2018

Family sport jogging through field — Parents with children sport running together through forest

How to be a better runner, in less time— and keep yourself, and your family, sane. We wrangled together a crew of running experts to weigh in on questions ranging from the physical and mental health benefits that can be had from this sport to the fitness and nutrition ones.Then we asked for their best time-saving and excuse-busting methods for getting it done. Each one is a runner and a parent, so they definitely get it. Here’s what they had to say.

THE EXPERTS

MARKBAYLEY MD,UniversityHealthNetwork KELLYARBOUR-NICITOPOULOS PhD,Assistant Professor: Faculty of Kinesiology and Physical Education, University of Toronto CATHERINEBARRY Canadian&OntarioMaster Sprinter, Head Coach of The Gazelles Track & Field Club: Clarington, Certified Personal Trainer TRISTACACURLEY RegisteredDietitian HAROLDROSE USATFEmergingEliteCoach, Certified Strength and Conditioning Coach

iRUN: How can running benefit new parents?
MARK BAYLEY: Improvement of cardio fitness along with prevention of heart disease and strokes. It can also contribute to mood improvement and act as a mood treatment
for mild mood disorders. In addition, run- ning can improve cognitive function as people age—regular exercisers have a better memory and larger brains, which is stimulated through a neurotransmitter activated through aerobic activity, like running. With more parents hav- ing children at an older age, running can help prevent diabetes because being active helps your muscles metabolize sugar.

iRUN: Is it risky for a new mother to take up the sport?
HAROLD ROSE: If you’re a woman who has had a child, you have a pelvic range that is loosened and poor spinal stabilization. You may have people who are new runners who used to play soccer and may have an overuse knee injury, so you may want to start out a bit slower.

iRUN: How can running benefit new parents?
MARK BAYLEY: Improvement of cardio fit- ness along with prevention of heart disease and strokes. It can also contribute to mood improvement and act as a mood treatment
for mild mood disorders. In addition, run- ning can improve cognitive function as people age—regular exercisers have a better memory and larger brains, which is stimulated through a neurotransmitter activated through aerobic activity, like running. With more parents hav- ing children at an older age, running can help prevent diabetes because being active helps your muscles metabolize sugar.

iRUN: Is it risky for a new mother to take up the sport?
HAROLD ROSE: If you’re a woman who has had a child, you have a pelvic range that is loosened and poor spinal stabilization. You may have people who are new runners who used to play soccer and may have an overuse knee injury, so you may want to start out a bit slower.

iRUN: What do you say to parents who are in the position where children are making life unpredictable?
CATHERINE BARRY: The first step is establishing those small goals—you have to give a little but not punish yourself for it. You have to fit it in somewhere. The ones who make a real lifestyle change and a commitment for yourself, it’s difficult when you’re working. Moms and dads both have a lot going on at the same time, so being accountable to someone else helps. HAROLD ROSE: There’s a guilt mindset if you miss a workout. But you really should be thinking of it as an opportunity to create the routines that help you create the pocket of time you need. The baby is not always going to be waking you up, so planning around and making adjustments is key.

iRUN: When it comes to nutrition is there a way to structure your meals, post-children?

TRISTACA CURLEY: You only have so much bandwidth in the course of a day. When it comes to fueling for activity, get snacks in at the times when we work out. As parents we are good at feeding our kids, but not so good at feeding ourselves. So in terms of strategies, feed your kids what you eat. Plan one supper, not a different one for every member of the family. When I pack lunches, I do it at night and I get the kids’ stuff out, and for myself and my husband. When I’m taking food out for their snacks, I’m doing it for me, too. Our planning has to be with our kids because we aren’t going to forget to feed them.

iRUN: What are some nutrients that you need to be mindful of as a parent?
TRISTACA CURLEY: The nutrients aren’t as im- portant as the timing of those nutrients—when you get them is often an issue. You need to keep in mind that you’re fueling for performance. For example, 30 to 60 minutes prior to your run, have fast-acting carbs such as a piece of fruit, and after a run eat some quality protein that will help muscle repair into the next day. Being mindful of where we place those nutri- ents is key.

iRUN: What about hydration, are there strategies that can help parents remember they need to drink?
TRISTACA CURLEY: We’ve probably all had that experience where we haven’t drank enough, so we downed a lot of water because we were thirsty, but then we feel that water moving in- side our body. That’s a sign that we’ve basically dehydrated ourselves all day, then we drink a lot of water and our body doesn’t know how to absorb it. Drink regularly throughout the day. It becomes a scheduling thing: eat every two to three hours and drink enough, so your body is an efficient fuel machine.

iRUN: What is the most challenging piece for new parents to remember as they get back into running?
HAROLD ROSE: Joint integrity is a tough one as we get older. When we have good joint integrity, we can run and jump, and plyometric exercises can really help with this. For runners especially, you need to have the musculature around your core, you need glute and hip mobility. Many times you can have lower back pain, or if you had sciatica pain during preg- nancy, it can re-occur because the muscles are not well balanced. By strengthening these areas you will have less spinal degeneration and lower leg injuries over time.

KELLY ARBOUR-NICITOPOULUS: For parents it may be more about time management, and having time to yourself makes you more pro- ductive in the day-to-day activities.

iRUN: What should new moms or expectant moms who want to run keep in mind from a health standpoint?
MARK BAYLEY: Maintain moderate exercise— anything that keeps your leg and abdominal strength during pregnancy is key. In your first trimester, we don’t know that you should be at full effort. Your second and third are maybe a bit different. I wouldn’t avoid running, but keep the intensity in mind. Also, as you go through your pregnancy Relaxin is secreted and your joints, such as your pelvis and lower back, are not as stable. Try pool running or swimming.

iRUN: What about new dads who have been sleep-deprived as much as moms?
MARK BAYLEY: They need to be aware of how much they were exercising prior to the baby arriving. As a runner, if you have interrupted sleep twice during the night, you will feel not recovered. For example, you’ll find you won’t be recovering as quickly from an interval work- out and may still feel it two to three days later.

iRUN: As far as energy, what do we know about gaining more energy through running?
MARK BAYLEY: What a lot of people don’t real- ize is that when you run, you get adrenaline, serotonin and endorphins that make you feel better, you feel less pain and more energy. From personal experience, when you become a par- ent, you need to make strategies, like get a baby jogger. As they get older and as they get into activities—when my kids are warming up, I’d go for a 30 minute run and be creative.

iRUN: What can you tell us about the mental benefits of running?
KELLY ARBOUR-NICITOPOULUS: We see immedi- ate changes in our mental health state. From a parent’s perspective, running is a chance to go outdoors, which can give you more clarity and the ability to evaluate a situation better. Even in 10 minutes of running you’ll see a reduction in stress and anxiety.
HAROLD ROSE: Running in itself is its own re- ward and an escape for many people, especially parents. That reward of challenging yourself, competing and that you’re back out there, you have a more positive outlook on life when you are accomplishing goals, big or small. Every- thing feels good and leads to longevity and success, on and off the running course.

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