5 Things to You Really Need for Spring

March 12, 2018

With the days slowly getting longer and the warmer weather just around the corner, now is the time to come out of outdoor running hibernation. But dusting off the cobwebs and finding the motivation to get outside on these dull dark days can be tricky. Here are five ways to find the inspiration you need to lace up your shoes this spring.

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

Start Off Slow

It’s been a long winter and you have lost some of your conditioning so don’t expect to start off where you left off. Don’t push too hard at first otherwise you will suffer excessive muscle soreness, increase your risk of injury and you will be left feeling completely overwhelmed. So start off slow – decrease your mileage, speed, time and intensity. And most importantly always listen to your body; it will tell you if it’s too much, too soon.

Build a Foundation

Hold off on speed and interval training for now and instead focus on improving your cardiovascular endurance. Your training should consist of easy aerobic runs for the first 4-6 weeks, depending on how long your running hiatus was. Progress the intensity of your runs (speed OR duration) by no more than 10% per week to minimize the risk of injury.

Schedule Your Runs

Getting back into the habit of running can be difficult. Make a commitment to yourself and schedule your runs into your day like any other important meeting. Running first thing in the morning tends to work best as less things come up (work, traffic, family commitments) to distract you from your run. And remember it takes 21 consecutive days of doing something to make it a habit. So be patient and consistent.

Create Incentives

Find things to keep you motivated. New gear, a massage or a new smart watch can sometimes be just the motivation you need to get started and to keep going. Don’t let your training become a chore, keep it fun and remember to reward yourself for your hard work.

Set Goals

Setting realistic goal gives your training purpose and helps keep you motivated even when you would rather skip a run. A goal needs to be measurable and have a deadline. Maybe you want to try a new distance, or aim for a new PB, whatever your goals are write them down and post them where you can see them for a daily dose of inspiration.

iRun Radio – March 11th, 2018

Why I Run

March 11, 2018

On this week’s show, Mark talks about the life of Roger Banister who broke the 4 minute mile in 1954. Then an Ottawa Runner shares her story of running in memory of a colleague at this year’s Ottawa Race Weekend. Plus Rick Raymond, a Toronto dentist, talks about his 40 year running streak which includes 353 marathon.

What does Asics new Queen Street store signify to runners?

Ben Kaplan

March 9, 2018

Asics’ flagship store on Toronto’s Queen Street West is slick and cool and looks a little like one might envision an Apple store in Tokyo. “Not your grandfather’s sneakers,” a tag line might read. There’s a gleaming wall of hip retro shoes and fashionable gear, as modelled by the international EDM superstar Steve Aoki, that puts to shame the more conservative fair offered at Lululemon, which isn’t very far away down the block. What’s happening with the 69-year-old Japanese running shoe company? Is one the most iconic running shoe brands in the world suddenly, um, cool?

“We will always be a performance brand,” says Richard Sullivan, president of ASICS Canada, in an interview ahead of his store opening, one of only four flagship Asics’ stores in the world (the others are in New York, Tokyo and London). “That said, of course we want to reach new consumers and, without for one minute exchanging anything in terms of quality, we want to have some fun in telling our brand story to consumers.”

So far, consumers have been more than engaged and Asics has the sporting, and running, world buzzing. The Nimbus 20 was launched earlier this year with new FlyteFoam technology and later this summer will see the launch of Kayano 25, the 25th edition of the flagship Asics’ shoe. Clearly the brand of Boston winner’s like Bill Rodgers and Amby Burfoot isn’t leaving competitive marathon running. (Indeed, Asics is the title sponsor of June’s Scotiabank Vancouver Half Marathon and next month’s Banque Scotia 21K in Montreal). However, by joining forces with Aoki and Penny Oleksiak, the youngest ever Canadian Olympic medallist—albeit, a swimmer—the brand is looking to cast a wider net, a younger net, and a net that might value “cool.”

I Move Me is the name of their new campaign and Asics wants to be on the feet of athletes everywhere, from the gym to the dance floor to a 5K start line.

“Steve Aoki, I thought he was a perfect fit. He’s a Japanese-American, a true fitness fanatic, and we can use him to demonstrate the freedom of I Move Me to get people active, whether it’s movement in running or training or tennis or court sports,” Sullivan says. “The point is we have a strategic plan leading into the 2020 Tokyo Olympics, of which we’re a gold sponsor, and I Move Me and the new flagship location are all part of our plan to tell our story in a better way.”

Running companies are adapting with the times. And the Asics shop on Queen Street West has a high-tech gait analysis system to pair runners with shoes. With the launch of their new store and their partnerships with Penny and Steve Aoki, Asics appears to be adapting in high style.

What International Women’s Day Means to Women Who Run

Anna Lee Boschetto

March 8, 2018

Who run the world? Girls. Beyonce really did sing it best. So on International Women’s Day we a turned to some of Canada’s top female runners to find out what this day means to them as an athlete, women and mother. As we all rally together and #PressforProgress we would love to hear who are the women that inspire you, motivate you and get you running in your world. Tag us on Facebook, Twitter and Instagram using the #iRunWomen and you may appear in an upcoming issue.

“To me, International Women’s Day brings meaning to the path to equality in our modern world where everyone can pursue their very best regardless of gender or orientation. In sport, I draw strength from the movement and find it motivating to be fearlessly independent to take risks and go for it at my very best! Most importantly, it’s a good opportunity to share with the next generation of Canadian running talent on what I have learned and hopefully inspire some future women’s stars.--Rachel Hannah

“I believe International Women’s Day is hugely important and worth everyone stopping and taking note of some of the amazingly strong and empowered women that are out there trying to make the world a bit better. There still those who will try to detract from the positive nature of this day, which is all the more reason for strong women to continue to celebrate each other and continue to generate momentum for future gains. We need all of the momentum we can get.” –Lanni Marchant

“While it can have its challenges, I thoroughly enjoy the balance of life as an athlete, mother, and health professional. In particular it’s incredibly enjoyable to be a role model for my young daughter, and other mothers also juggling multiple balls in the air. I enjoy being a woman! “–Krista Duchene

Running the Ottawa Marathon to honour the life of a lost partner

Ben Kaplan

March 7, 2018

Kuniko Soda works at the law firm Smart-Biggar, and she’s part of a team running the Tamarack Ottawa Marathon to raise money to combat the disease ALS, which struck down a popular partner in 2013. According to Soda, the training’s brought the firm together, highlighted David Morrow’s memory, given everyone a shared goal and provided a way for the company to do meaningful work, all while her company works together at living healthy. We chatted with Soda about what running can mean when it’s about more than just hitting a certain time.

iRun: When did the idea to run the Ottawa Marathon as a company start?

Soda: I knew about Kichesippi Workplace Run Off Charity Challenge of the Ottawa Race Weekend. I have been running for a long time, so I thought this would be great for connecting people in the office and team building.

iRun: How did it spread from person to person? Why? How many folks are currently involved?

Soda: I reached out by email to several colleagues of mine who are also runners and asked if they would be interested in forming a team for the Ottawa Race Weekend. They all immediately expressed their interest and that’s how it all started. One of them is a real “people-person,” and knows everyone in the office. She became our head recruiter and brought several more people in a couple of days. We then sent out an office-wide email calling for more runners, which resulted in about a dozen more people very quickly. And after that, some of us directly asked people in their sections who were sort of interested in joining but somewhat hesitant because they had never run or raced. We assured them that this is not about goal time. We now have 27 runners on our team.

iRun: Obviously it’s personal for your firm with regards to David. Can you talk a little about who he was?

Colin Ingram, partner: David was a partner of our firm for 29 years, and was chair of the firm from 2000 until 2007 when he retired. He was diagnosed with ALS in 2011 and died December 2013. Not only was David a great lawyer, and a leader, but he was also exceptionally healthy, active and fit. It is therefore fitting to participate in “active” support of the ALS charity in his name.

iRun: How is the firm working to raise money together?

Soda: In addition to online/verbal solicitation for donation from family and friends, we are planning a number of events including a pub trivia night, spring flowers campaign, and some team challenge events like short distance racing, stair climbing, and have ideas for other internal office events such as a 50/50 draw, and office casual wear days.

iRun: Can you speak directly to other companies—what has it meant to Smart-Biggar, with employees working together, being healthy, and doing it all for David’s cause?

Soda: It has brought us all together—definitely because of who David was. It has brought people together with different age groups, career background, running experience and fitness levels—all running for a common goal. In terms of healthy lifestyle, I certainly don’t believe that running is for everyone, but would be very happy if someone came to like running because of this project. I do think, however, that at lunch time everyone should leave their computer and go outside!

iRun: As race day approaches, how’s training going?

Soda: With the winter being so cold in Ottawa, many of us are just starting to run outside now. Some serious runners, however, have been running throughout the winter and cross-training by cross country skiing, snowshoe running, and skating on the Canal. Winter makes us tough! We are also planning more group runs between now and the race weekend.

iRun: Are there plans for a celebration following the event?

Soda: Our plan is to win the grand prize and have a big post-race party at the Kichesippi brewery!

iRun: Lastly, and I guess it’s early days but still: could this become something you do annually?

Soda: I would love to do this every year. This is our first time as a team, so figuring out the logistics took us a long time. Next time on, it would be smooth sailing. I think that the company that does fun things together stays together!

“When you’re 41 and can still snag the win, it’s something to cherish.” Krista DuChene on her Boston build and the Chilly Half

Ben Kaplan

March 6, 2018

What do I like most about this marathon build? Well, I’m not crossing every t and dotting every i. I’m not doing busy work, feeling the need to supplement my training with excess pool running. I’m not counting every minute of core, stretching and rolling nor am I even doing it every day. I’m skiing with my family, enjoying a few more bites of sweets, and having one complete day off each week. I’m taking risks, enjoying the juggling act with our three active kids, and I’m living my life.

Years ago I worked in a kitchen at a nursing home with a woman named Denise, a cook who was very deliberate about every step she made. She didn’t scurry around the kitchen, going back to one drawer then the next, retracing her steps to pick up the items she missed the first time. She had wisdom that came with experience and age. She rarely made mistakes and knew how she needed to do her job effectively without tiring herself out at the end of her shift. She had a lot of responsibility and she was very good at what she did.

One of the best things I’ve learned with Coach Dave Scott-Thomas (aka “DST”) is understanding my own, “As You Feel, aka AYF.” At first, I wondered what he meant by it. I thought I needed at least a range of specific numbers when given my workouts for the week. But by “rolling” with it (another common DST term) and in speaking with Trevor Hofbauer who also started with Speed River around the time I did, it was reinforced that I (we) just had to keep figuring it out. It ignited a new interest and learning in the sport that wasn’t there before, even after 14 years of marathoning. Around the same time Reid Coolsaet told me that it might take a year to fully fall into the swing of Dave’s coaching. At first I doubted it would take that long. I was a seasoned athlete after all. An Olympian. How much different could it be? But he was right and here I am—rolling with it like Denise.

Because there are so many factors that fall into the performance of one marathon, and because it’s been 13 years since I ran my first Boston Marathon, I won’t be able to or feel the need to compare my 2018 to my 2005 experience. But I do know that I’m enjoying this build more than I can ever remember for any other race. It’s fun to work hard, but not have to be so serious when qualifying times, fitness standards, and placements are not on the line. I don’t have a performance time for Boston. My goal is to make it to the start line fit and ready for the hills in order to cross that finish line in a decent position, and earn a bit of an income. It’s a deep field with several fast women, American in particular. I’m not sure I can even say that Deena Kastor is my main masters competition, with her 2:19 American record (oh, and she’s a 3-time Olympian with a bronze from 2004), but I’ll be on that line ready to race just like everyone else.

This past Sunday was the Chilly Half Marathon in Burlington, Ontario. It was a crazy busy weekend with our kids’ sports schedules, but my husband and I divided and conquered. On Saturday night I spoke at the pre-race cocktail party. It was quite enjoyable to be in a room with a mix of sponsors, athletes and VIP’s, sharing my journey of a hockey background with a few broken bones and babies along the way while making it to the 2016 Olympics at the age of 39. My husband and kids joined me at Wendell Clark’s Classic Grill and Bar later while they had a late dinner and I continued to visit with those lingering after the event. My son stayed with me at the hotel since I would be taking him back to his swim meet the next afternoon after my race. Sunday morning was a perfect temperature around 0 C with sunny skies and some wind. I knew what pace I believed I was capable of holding so didn’t plan to go out with the leaders. The first few kilometres felt pretty good so I settled in with a 3:35/km pace. I had the top two women in sight and around 8K made my way to them. Leslie Sexton was one of them, our rising marathon star who had an epic race at the 2017 Scotiabank Toronto Waterfront Marathon. Unfortunately for her, it wasn’t her day.

When I passed her I did so with confidence and didn’t look back, knowing that she passed me nearer to the end of this exact race for the win in 2016. I ran solo for most of the race, which is something that I am quite used to doing, and just checked off the kilometres like I knew how. I must say that the support from the crowd and other runners is amazing in this race with the out-and-back course. I can’t even count the number of “Go, Krista!” shouts of encouragement I heard. Thank you, everyone!

In the final stretch of the race there’s a slight incline but I didn’t really notice it. I sure hope it’s because of the hill training I’ve been doing! After crossing the line I soaked in the atmosphere. When you’re 41 and can still snag the win, it’s something to cherish! My son joined me for some pictures and the awards before we went back to the pool for his competition. I finally made it home around 8 p.m., dumped my belongings in the laundry room, got into my pyjamas and crashed on the couch before transferring myself into bed shortly after 9 p.m. This morning I enjoyed a bit of easy pool running and some strength work in the gym then headed out for another crisp and sunny run on the trails. Upon my return I soaked in an epsom salt bath while consuming my oatmeals after my green smoothie, had a power nap, completed an on-line nutrition session with a client, baked a birthday cake and threw together a lasagna for my daughter’s 7th birthday, and attended my son’s basketball game. The sink is full of dishes, the floor could be mopped, and the laundry isn’t yet done, but I finished this blog in time for our dinner since my son is now on his way home from practice.

I’m living my life.

Photograph by Edison Yao, courtesy of VR Pro and the Chilly Half Marathon.

Running the Fine Balance between Parenting and Training

Training

March 6, 2018

By Noel Paine

“Funny how so many times we cannot apply what we learn in running to life.”

How many times have we all been told about how we should balance our training, balance our diet and do things like balance training and rest? It is something most runners learn rather quickly on their own even if no one tells them.

A proper running training plan requires hard days, easy days and often days of complete rest. You also cannot train hard all year-round without performance suffering. The body needs a balanced diet to perform at its best and rest is required to gain and get stronger after workouts, races and long runs.

It is when we step back and look at a training plan, a journal or even when a coach guides us – that we realize there is a need for ups and downs, valleys and peaks. One cannot always push.

Parenting and especially as a running dad involves a lot of pushing. Parent life can be about pushing a stroller, pushing for time to run, pushing away some things to make time for daddy duties. I love my daughter and have some great times with her but I struggle with the parent life. Life is busier and more restricted, demanding and often unrelenting. There are positive, fun times but also stressful, exhausting moments.

This is where I have looked to what I have learned while lacing up and try and apply to dad life. Balance. When with my daughter I try and be there, present physically and mentally. I stop worrying about the next run or other issues. When able I plan for time to get a run in, to stop and meditate for 5-minutes and for active things my daughter and I can do together.

A run clears my mind and helps me de-stress, meditation allows me to stop and find a calm moment in the day and being active with my daughter keeps my need to be active fulfilled and shows her a good role model. I balance my needs, my child’s needs and busy parenting time with down time or run time to be an energized positive dad for my daughter.

Be honest with yourself, be a positive active role model for your kids and balance life and running.

Noel Paine is a communications professional, running coach, and father based in Ottawa. Paine is a regular iRun contributor and you can also follow his journey on Twitter @NoelPaine.

Stanton Discusses Running Room’s CamelBak Decision in Wake of Parkland

Ravi Singh

March 5, 2018

10E91D1F-0649-4550-8DB2-7664ADAC5A4D-225-00000008F79B0A36 — John Stanton says Running Room's decision to drop CamelBak was a cultural one consistent with its mission of promoting a healthy lifestyle. Image Source: The Running Room

Last week, Running Room announced that its more than 100 locations across Canada and the US would no longer carry CamelBak branded products.

The decision was a response to the recent mass shooting in Parkland, Florida that left 17 students dead. The official statement from the Running Room can be read here, but the primary reason stemmed from CamelBak’s ownership by Vista Outdoor Inc., which owns companies that manufacture assault weapons, including the AR-15 used in the Parkland massacre.

Running Room founder John Stanton took the time to speak with iRun and elaborate on the decision and the response so far.

Stanton explains that the decision began at the customer level. “1400 employees have interaction with customers regularly and there was an overwhelming sense that the culture of Running Room is a safe and inclusive one that promotes a healthy lifestyle,” Stanton told me over the phone from Ottawa.

CamelBak has been stocked by Running Room for the last ten years, but was purchased by Vista three years ago. Vista also owns Savage, which manufactures the AR-15. “As a Canadian company, our challenge is that we purchased CamelBak from a Canadian supplier so it didn’t even dawn on us that it was associated with weapons,” Stanton says, adding that it was customers who brought the connection to Running Room’s attention.

Stanton admits that the decision wasn’t easy, especially as it raised the question of just how many products might be deemed inappropriate, but is ultimately satisfied with the decision as a matter of ethics.

CamelBak, Stanton says, constitutes a small portion of Running Room’s sales, but, “Ethics is something you do or don’t have. We deliberated and considered the feedback from our customers and felt it wasn’t right to send profits to a company making a gun that isn’t even legal in Canada.”

In terms of hydration packs, Stanton emphasizes that customers will have other options. The remainder of CamelBak stock will remain on Running Room shelves until sold, but no further orders will be made.

Stanton says he also heard the calls from the students rising up in the wake of Parkland and felt that as an organization with a strong commitment to working with youth, it once again wasn’t right to silently condone the manufacturing and sale of the AR-15.

In terms of a running specialty store making a statement, Stanton says that there are advocacy groups capable of handling the political aspect of this issue, but for Running Room, “Our position was that it simply wasn’t appropriate to sell that kind of product.”

Stanton understands that hunting and shooting are activities carried out by outdoor enthusiasts, including biathletes who may be among Running Room’s clientele. Stanton is not concerned, however, citing that “Hunters have other options for firearms and ammunition under the controls we have in Canada, but we are so far removed that it just wasn’t appropriate for us. The AR-15 is not a hunting rifle; it’s a weapon of war that does its job.”

Thus far, Stanton says the decision to drop CamelBak has been “80-90 percent positive on social media.” Stanton adds, “There has been some pushback from pro-gun people, but most who express concern understand once we explain that our decision was a cultural one.”

No response other than what Stanton calls the typical corporate response has come from Vista.

What Made Roger Run: Roger Bannister, R.I.P.

Ben Kaplan

March 5, 2018

Roger Bannister died over the weekend at 88, the first person to break the four-minute mile. At the time, breaking that record was akin to sending a man into space or breaking the sound barrier in flight: the world was younger, simpler, and thresholds of human capacity were still being established. Bannister wasn’t just a runner, he was a symbol of human potential. A beacon of human endurance and strength.

Bannister also had a day job. He was a neurologist and while he was a runner, he was also a husband, father of four, and known throughout sports as a gentleman. He was modest and reserved; humble and curious—he didn’t put himself up on a pedestal, even though he was the first person to do what he did.

The triumph of Roger Bannister—who trained at lunchtime while at medical school and wore shoes with heavy spikes and certainly ate a much more rudimentary diet than what our heroes consume today—is yet another shining example of what it means to be a runner. Even when he was competing at his strongest, he remained good natured. Indeed, he struck a close friendship with his competitors and didn’t see himself as a superstar. He had a methodical approach to the four-minute mile. If someone could run 4:01:4, why not break four? The record feels very much like the two-hour marathon record that we’re trying to break today.

“I’ve had quite an interesting life, doing a number of things, some of them related to sport, but quite another life as a doctor,” he once told the Globe and Mail. And I love that and think it’s a good message for all of us. Here was the best runner of his time, maybe even the best runner of all-time, and running consumed part of his life, not his life in totality. As we get into race season and spring goals heat up, Bannister’s example serves as a reminder. Running is a lot of things. But it can’t be everything. You’ll run better for it. Just like Roger did.

iRun Radio – March 4th, 2018

Why I Run

March 3, 2018

Running inspiration can come from so many places. Back from his latest adventures in Africa, iRun’s Runner-in-Chief, Ray Zahab talks about how he’s able to reach more and more students on his adventures. Then Ravi Singh, an iRun contributor talks shares how the Toronto running community changed his life, along with why we all should be running more Canadian-made races. Plus, a writer and runner shares how her chance encounter with another traveler on a plane leads to a meaningful marathon.

1...122123124...336 Page 123 of 336