Things You Don’t Want to Do on Race Weekend, and Things That You Do

October 12, 2017

Trevor Hofbauer is an elite runner with New Balance Canada, and all this week, we’re helping New Balance promote the launch of their new 860v8. On the 22nd, Hofbauer will be making his marathon debut at STWM. Here, he breaks down the dos and don’ts of race weekend preparations.

Autumn is here. For us, that means marathon season is upon us and the road races are taking place more frequently. There are many ways to train for a race as well as many ways to screw it all up, so be prepared and don’t make a foolish mistake a week before your big day.

A well-balanced diet is a key component to a proper recovery and a successful race day. Stay consistent with your meal options and don’t try a new dish the week before a race. By human nature, it’s easy to crave certain foods, especially foods that we haven’t eaten in a long time, but risking your overall health for a few tasty bites is not worth it.

To add onto that tip, don’t consume a new type of gel on race day. Consume the gels that you normally would during long runs and workouts, an option that won’t turn your stomach over. Although gel stations on the race course are generous, don’t risk your whole race on consuming a product you’ve never consumed before.

With every race weekend comes the race expo. Expo’s are a great opportunity to purchase official race merchandise, limited branded apparel, new running accessories, and discounted footwear. Go ahead, buy one or two or even five pairs of new shoes, because why not? But don’t you dare think about wearing brand new shoes on race day. Unless you like having blisters and uncomfortable foot pains, then that’s your own call.

When it comes to training, every athlete is different, therefor your training plan should differ from others. Do you best to realize that and don’t adjust your training just to impress others. Neither should you adjust your race plan when you hear about what others goals/intentions are for race day. And if you hear about an athlete doing a long run the day before a race, ignore them and do not follow in their steps. They’ll likely be following in your steps the next day.

During your training, you should be visualizing yourself on race day and practicing your warmup routine before workouts. When race day comes around, make sure you don’t skip your warmup and give yourself plenty of time to do so, so you’re not rushed. Race day is nerve-racking; going through your pre-race routine will help ease that and improve your state of mind.

Ultimately, the final week of training before a race can be stressful as the mind wanders and you develop unneeded nerves. Do your best to prepare for every outcome well in advance, don’t sweat the small stuff, be confident that your training has set you up to succeed, be headstrong in your own abilities and own your race.

Ed Whitlock’s enduring gift to running and life.

Ben Kaplan

October 11, 2017

“We worshiped Ed Whitlock as a god even though he had no interest in being a god,” Amby Burfoot, Runner’s World editor-at-large, told the New York Times. “He didn’t run to inspire us, to impress us. He ran for higher reasons—he ran for himself. In the end, that’s why we all run. He was a pure athlete, following his own drummer.”

I miss Ed. Last year at the Scotiabank Toronto Waterfront Marathon I remember catching him on my phone for a video in his suit and seeing him smile. I miss that smile. I like what he brought to running. Of course, I’m in awe of his records—this weekend I’m joining a couple of guys in running at Ed’s pace for whoever would like to know what it feels like to run like him. The only pace of his I can manage is his time last year, when he was 85 and almost certainly ran the marathon with pancreatic cancer. I’m 43 and don’t even have a toothache. I could never have caught him in his early 70s, in his prime.

I first met Ed before my wife and I had our children, but I came to appreciate him more after I was a dad. It’s not just the running records that made him so special, he did things that no one else had ever done. By some accounts, he holds 36 world records and it’s astounding how many times Ed came back from injury—even in his 80s, to run another marathon and break another world record. He didn’t get too high or get down too low. He didn’t take himself, or running, too seriously. To be sure, he loved it. He was a student of the sport and of his body. He wasn’t spending all that time running in the cemetery to look at the birds, he wanted to break records—because he knew that he could. But he never let his running drain the joy from his life. I’ve spent a lot of time lately with Neil, his son, and Neil says that his father showed no visible differences between when he was running or when he was not. Whether he was a record-breaking star or just another old man at church, Ed didn’t change how he acted. He appreciated it, but he didn’t need our applause.

I think that’s what I miss most about Ed, what I most want to learn from him, is how authentic he was. He thought that maybe he was able to run so well in his old age because he had taken so much time off from the sport in his 30s and 40s. Maybe by the time he became famous he had already answered all those nagging questions about who he was. Or maybe he learned something growing up in England during World War II. His sister, who he spoke with every week, had no clue Ed was as beloved as he was until she read the obituaries after he passed away last March. Talking about yourself is unseemly. So is being paid to wear somebody’s shoes. Ed didn’t have any sponsors. He also didn’t succumb to any miracle training plans.

Alan Brookes, the STWM race director, tells a great story of Ed being in New York to receive an award in 2005 from Runner’s World. He followed the Olympic sprinter Justin Gatlin up on stage. Gatlin thanks his sponsors, his agents, his physiotherapist, his masseuse; Ed comes up afterwards and brings the house down: “I’m not sure what to say and I don’t have a team or a coach or much of anything,” he said, “I just like to run.”

As if his star needed any more shining, that night Ed was the King of New York.

The most significant records that Ed held were all set in Toronto at the Scotiabank Toronto Waterfront Marathon and this is the first year that the race will be held since he’s gone. His presence is missed and he will not be replaced, but he can be remembered and we can all strive to be like Ed. We’ll never run like one of the greatest marathoners in the history of the world. But we all have the chance to live like him. We all have the chance to be true.

iRun Radio – October 10th, 2017

MarkSutcliffe

October 10, 2017

Mark Sutcliffe on approaching the Boston Marathon, one woman’s epic tale of her first marathon: “I couldn’t be in town and not race,” and the remarkable story of women racing in Afghanistan.

All that and more for your fall racing needs, with iRun Radio.

Words of Wisdom from Eric Gillis

Training

October 10, 2017

Eric Gillis is among Canada’s greatest marathon runners of all-time. Consistent, Nova Scotian, a top professional since 2005, Gillis recently relocated from Guelph, Ontario, where he trained beside Reid Coolsaet for coach Dave Scott-Thomas, to return home to Antigonish as a running coach. As we head into October, sprint past Thanksgiving and lace up for fall, Gillis, two-time Olympian, New Balance athlete, offers some words of wisdom. To find out about his brand’s newest sneakers, the 860v8: click here.

Since moving back home I’ve learned. . .
the good memories from Guelph do follow.

The main thing I try and teach runners as a coach? That’s easy. . is to keep it simple.

The shoes I wear are New Balance because. . . .
They’re a rockin’ running shoe company, and their 1400’s are the best marathon racing flat on the road!

If I could run with anyone, through history, it would be. . . . . Gandhi, I’d take walking with him.

Running in the Olympics was awesome but even better is. . . . chatting with people who watched my race, fans make the sport!

A word of advice to my follow runners? Remember:. . . . . . running fast is a treat, keep those easy runs easy.

Krista DuChene Gets Up to Speed with Andre De Grase

Anna Lee Boschetto

October 10, 2017

Krista DuChene talks to Andre De Grasse about heroism, expectations, giving back to the community, and following in the massive footsteps of Usain Bolt

When iRun editor Ben Kaplan asked if I wanted to interview Andre De Grasse and fellow sprinters Brendon Rodney, Aaron Brown, and Akeem Haynes for the upcoming cover story, I thought it was a better job for someone else. I doubted I would feel a connection that would assist me in writing a decent story. He’s a young, single man who sprints in seconds down the track and wins World Championship and Olympic medals. I’m an old, married woman who paces for hours around roads and DNF (did not finish) at the World Championships and placed 35th at the Olympics.

When we first sat down, it was no surprise that they did not know who I was—and to be honest, I didn’t know much about them. Andre concluded that I competed at the Rio Olympics by recognizing my red sparkly earrings that were given to the women on the team. Brendon Rodney clarified that it was 2016, likely thinking I competed long before his time. It didn’t bother me. I told them I was the oldest athlete on the team and likely the only one plucking gray hairs before walking in the Closing Ceremony. It was clear that our worlds were pretty far apart, but we shared a few laughs and they happily signed my kids’ Rio hats around numerous other Olympians’ autographs. We seemed to take a genuine interest in and share a mutual respect for each other. They were fairly astonished to learn that I ran my Olympic standard less than a year after fracturing my femur while competing with three young children at home. Everyone seemed relaxed and ready to answer some of the questions I had prepared, which is when I was pleased I decided to take advantage of the opportunity. Not only was it something new, but also a contribution to a very worthy cause.

Andre and his teammates are participating in the Roche Fight Idiopathic Pulmonary Fibrosis (IPF) Six-Minute Marathon. They won’t be completing a full 42.2 km, something they admitted they could not fathom. In fact, Andre recalled being amazed at how many laps were in the steeplechase, something he learned when rooming with one of Canada’s best at a Diamond League event. Akeem Haynes was the only one with bragging rights for completing a full mile. Instead, they will travel across Canada to do a series of six-minute walks, because for those living with IPF, a rare but fatal lung condition, a six-minute walk can feel like a marathon. The men explained that they felt drawn to help Canadians fight IPF because, as runners, they appreciate their every breath.

“We did this because we have a good fit with it, knowing how essential it is to breathe, how important, especially in our sport,” said Aaron Brown. Andre added that IPF is a relatively unknown disease with no cure. As a team who has faced challenges, they appreciate the value of a strong support system. Using their platform and experience, they explained that they can encourage those living with IPF to also rely on their family, friends, and team of professionals. A strong support system is integral to better manage the disease and stay active longer for the nearly 30,000 Canadians who may be affected by IPF, which causes irreversible and worsening scarring of the lungs and deprivation of oxygen to the body. It is responsible for an estimated 5,000 deaths per year.

As I continued to learn more about the lung disease, I also got to know more about the four men. It was only last month that Andre had to withdraw from the World Championships due to an injury sustained just before his final opportunity to race against the soon-to-be-retiring Usain Bolt. It was a showdown that left many wondering what might have been. When asked how this lost opportunity changed him, particularly as he stuck around and watched the races unfold, his answer was honest and simple: “It was a humbling experience for myself and the team around me,” De Grasse said. “I think moving forward we have to learn from that and get better for next year. A lot of things I could’ve done better that I didn’t do to prevent the injury. I need to find balance and not lose that structure so that I can be successful in the future.”

For a 22-year-old man, Canada’s biggest name in athletics, and owner of a hefty Puma contract, he clearly understands his role and high expectations. When asked about the unending comparisons to Jamaica’s Usain Bolt, he gave him credit. “Usain has done a lot for the sport and for me. I’m in a unique situation. We’re part of the same company and we work together and now it’s a new chapter,” he said. “I have to try to fill the void for Puma and for racing, because he’s retiring and he’s a great athlete who gives me a lot of advice going forward of what I need to do to be successful and I’m trying to take all of that and try to go out there. I am trying to become one of the fastest men in the world.”

As we continued our conversation, with De Grasse remaining humble and open to any topic of conversation, I commended him for his financial responsibility. I told him that I remembered discussing with my own children his choice to purchase a Honda Accord above anything else when the terms of his deal with Puma were first announced.

“I’m not the type of person to be materialistic,” he said. “None of that stuff fazed me to buy an expensive car. For me, it’s not a big deal. After my career is over and I have forty or fifty years to live still, hopefully more—knock on wood—I have to know when to budget and how to spend my money wisely. That’s important to me.”

As our time neared an end with some rapid fire questions, I was feeling pleased that I decided to take on this challenge after all. As some of you know, I’m not one to walk away from a challenge and it’s good to meet other runners. Whether it’s a sprinter or a marathoner, a 5K participant or someone raising money for charity at a massive 10K, all of us runners, in some sense, all have to do the same thing. We all lace up our shoes and go out there. It’s clear that these men are enjoying their sport, taking their roles seriously, giving back while they have the platform to do so, and preparing for a lifetime afterwards. As Andre summarized, “Using our platform is important to us as a team. We want to help because we know that we can.”

Andre, and the rest of you guys, that’s right—you absolutely can. And, what’s more, you are.

For more information about Idiopathic Pulmonary Fibrosis and the Fight IPF community, please see FightIPF.ca.

Giving Thanks and Giving Back

Ravi Singh

October 9, 2017

Coach Laura McLean leads a Ryerson Rams XC practice in Riverdale Park.

“Who are you?” When the question is posed, something common emerges across responses from coaches, elites, race directors, and runners of every level. The roles we take the most pride in seem to be those through which we serve others and the parts of ourselves we love the most are ones we recognize as emerging through the support of others.

Community is a sometimes overused buzzword and one so broad that it can mean anything, but in running it’s felt and known to be real by everyone who experiences it. It’s vibrant, addictive, nourishing, and easy to take for granted.

Over the past four years, Saucony Hurricanes athlete Laura McLean found herself inspired to take on a greater role as a community builder. When I ask Laura who she is, she explained that she’s certainly an athlete, but adds, “Hopefully I can be a better coach than athlete. I want to leave a mark on the community that’s given me so much.”

Over the past year or so, Laura has thrown herself into her resolution full force, taking on new roles as the Coaching Coordinator for Toronto’s Longboat Roadrunners and Assistant Coach for Ryerson University’s Cross Country team, a program that was started by Laura’s own coach and Longboat co-founder Timo Uuksulainen.

Her athletes have inspired Laura in the midst of a year where she describes her own running as being “not very interesting.” According to Laura, “I kind of plateaued. I wasn’t improving while the women I competed with were improving tremendously.” In particular, Laura felt she wasn’t meeting her potential at the marathon, which led to increasing frustration with training.

Leading morning and afternoon practices with Ryerson have reinspired Laura and renewed her energy toward training. “It’s so easy,” Laura says, “to put in my own workout after seeing students put their heart and soul into practice.” In November, she’ll take that momentum to the National XC Championships in Kingston.

“It’s not about you when it comes to racing and no one cares how you do. They’re happy if you’re happy.” Photo Credit: John MacMillan

As Coaching Coordinator with the Longboat Roadrunners, Laura’s responsibility is to support new members in finding their place within the club by understanding their goals and connecting them with a coach. Laura also organizes the new member’s brunch—this year’s attendees were treated to a talk from Rachel Hannah—as well as track and field days and Sunday long runs.

The role that Laura enjoyed the most, however, and thinks may just be her calling, came almost by fluke when she was asked to be the finish line announcer at the Longboat Island 10K in September. “They asked like three people before me,” Laura says.

Before the race, Laura received a call from “Too Tall” Tony Fletcher, the iconic Toronto race announcer and fellow Longboater. Over the phone, Tony “ran through the basics, but also mentioned that there are so few women doing race announcing. I don’t think I’ve ever heard my name called but a woman at a race,” Laura told me.

Laura on the Don Trail. Photo Credit: Michael Moran.

The contrast between Fletcher’s Michael Bufferesque bass and Laura’s self-described Oshawa twang couldn’t be greater and Laura admits to some apprehensiveness prior to race day.

When the day finally arrived, Laura was reminded, “It’s not about you when it comes to racing and no one cares how you do. They’re happy if you’re happy.” Similarly, when it came to announcing, it only mattered that Laura was enthusiastic and let others feed off of that.

“As I got more comfortable I saw that it was about everyone else,” Laura recalls. “I could see people smile as they heard their name. It’s really about that 8 or 80 year old having their achievement recognized.”

The roles Laura has taken on at Ryerson and Longboat are illustrative of the extreme effort and dedication that create the experiences that make running and racing such a joy.

The layers we add to ourselves when we run, the connections we make, and the triumphs we bask in are made possible by the sometimes unseen work others put in on our behalf. For Laura, the years spent under the tutelage of Coach Timo taught her there’s no tradeoff between being a great athlete and serving others and that when we serve, we grow along with our community.

The lesson Laura learned is one for all runners. The running community has grown through the efforts of countless athletes and leaders who have carried on a tradition of creating spaces where anyone who wants to lace up can feel welcomed and thrive. The greatest gesture of gratitude we can make is to to take hold of that torch when it passes to us.

Ravi Singh

Run Like Andre

Training

October 9, 2017

Reid Coolsaet, Olympian and second fastest Canadian marathoner in history, breaks down Andre’s form.

I like that Andre is a team player and it’s evident he’s having fun on the track. Andre’s slight frame is outside the typical sprinter mold, but Usain Bolt was further outside the mold at 6’5″. When the stakes are high, Andre is clutch. This is how he runs.

HIS HEAD: Unless you’re on the trails, don’t look down. Distance running is about conservation of energy: hold your head straight, no bobbing. (Quick tip: if you’re running up a hill, look straight ahead, not upwards—that can be daunting.)

HIS ARMS: My elbows, like most runners, stay fixed—the path of least resistance saves energy. When your arm is back, your hand is beside your hip. When Andre’s arm is back, his hand is behind his butt. That may propel him, but it’s tiring to do. Straight up and down is best for your arms.

HIS HIPS: His hips twist a little, but you don’t want them to. Don’t dip from side to side. There’s twisting in your hips, torso, and back, and you offset that balance with one leg forward and one arm backwards. Your body’s not a block of wood—it moves a bit—but a coach wouldn’t say “Twist a little more.” Andre is a pretty straight runner and he’ll keep it that way.

HIS KNEES: Think of swinging a pendulum: if you have your heel to your butt when you come forward, you use less energy. To bring your knee forward, swing your leg forward rather than having your heel travel very far.

HIS STRIDE: Once you slow down, your stride isn’t as long. Marathoners don’t do the full range of movement before putting their foot on the ground, hence the “marathon shuffle.” Don’t pound, keep your head on an even level as much as you can. Study Lanni Marchant’s stride—she shuffles, she doesn’t pound.

HIS AIR TIME: Bouncing is a waste of energy. You want your energy to be used moving forward, not up and down. All your force should propel you forward, but if you’re not in the air, you’re walking. The faster you run, the longer you’ll be up in the air.

HIS FOOTFALL: Most marathoners are heel strikers, including myself. You might think some of the Kenyans are toe strikers, but they hit their heel—it’s just that by the time their heel hits, they’re moving forward. The trick is spending minimal time on your heels. Andre, like all sprinters, uses his toes.

Reid Coolsaet is once again returning to racing, following an injury. He’s looking for big races in 2018, after some smaller ones. To follow his progress, see reidcoolsaet.com.

Running the Chicago Marathon: Defining Success

Ben Kaplan

October 6, 2017

Running at its core is a physical sport. It’s about pushing the limits of what your body can achieve, to accomplish more than you thought was possible. But it’s also very much a mental game. Your frame of mind and belief in yourself will help you push your body to achieve your moonshot goals. With only a few days to go before I run in Chicago this weekend, I can’t help but think of the lessons I learned at Nike’s Breaking2 this past May, which have helped carry me through this cycle of training.

Breaking2

For those who may not know, Breaking2 was Nike’s attempt to enable the first sub-two-hour marathon. Eliud Kipchoge, Zersenay Tadese and Lelisa Desisa were the world-class marathoners that were selected to attempt this feat, and I can honestly say it was one of the most memorable and inspiring experiences of my entire life. The world was saying it was not possible, yet these three outstanding athletes were fully committed and believed that they could break 2:00:00. Even though the feat was not achieved, everyone from the team of pacers, to the coaches, to the fans, believed it was possible, and that was what was most important in the end.

Master Your Mind

One thing Eliud said at the time has continued to resonate with me: it is not just about the legs, but also the head and the heart. You need to master your mind. The biggest change that I have made since attending Breaking2 is my mental approach when it comes to training and racing. When I look back on my previous training, I was never really setting actual goals for myself, but setting limits on what I thought I was capable of. Now my mantra is believe in yourself. This cycle, I have set goals on what I believe in my heart I can do, not on what past numbers have dictated that I can do. This has allowed me to set bigger moonshot goals and push myself harder than I would have in the past. If you believe you can do it, you will find it in you to dig deep and make it happen.

Chart The Course

Once you are able to break down your mental barriers, you can further set yourself up for success by visualizing your run. In advance of any race, I like to take myself through many different scenarios. I imagine overcoming adverse race conditions and I research my expected splits. Study the course map and become familiar with where the kilometer/mile markers are. What direction will the wind be coming from and where will you get a break from it. Take note of what direction N/S/E/W you’ll be running during certain sections and for how long. Knowing this information helps break up the course into smaller sections in your mind, and will make it seem more manageable. I also like to write down how I expect to feel at each section of the course, and affirmations that I will need to tell myself at those points: control, patience, maintain, push, go with it, stick to it, fight. I will repeat these to myself over and over throughout the race. Again, this is a way for me to master my mind. For Chicago, I am planning on driving the course the day before the race, so that I can give it a quick study and have a clear idea of how far different segments are and where challenging sections might be.

Defining Success

For my first time running Chicago, there is so much that I am excited about; the competitive field, the crowd support and the fast course. But what I am MOST excited for is to be lining up with my training partner. To know that I will have someone in the race with me that I am familiar with, have trained with, has a similar goal as myself and can share this experience with, is very exciting. I watch this race every year and I have seen so many great athletes run outstanding races. I am really excited to have the opportunity to follow in their footsteps. It will also be important for me not to get carried away with the moment, and stay in control of my own race.

Throughout my training this cycle and looking towards Chicago this weekend, I am very motivated by the idea of making the impossible possible. Day one of this cycle, running 2:25:00 wasn’t within my capabilities, it was impossible. It was my moonshot. Nothing in my training indicated I was capable of it. It’s 3:30 min faster than my PB. 14 weeks later, 2:25:00 has gone from a moonshot to 100% achievable. It is by no means a guarantee. It will not be easy and will take everything I have. But I believe that I can do it and that idea alone is all the motivation I need.

Success will require me to make the best decisions in the moment over the course of 42.2km. It could mean running even splits, running a negative split, going out hard and trying to hold on. In the end I’ll only know if I made the right decisions once I cross the finish line. What I know for sure is that I have done everything I can do to prepare myself both mentally and physically, and now I am ready to run!

If you would like to learn more about Nike’s Breaking2 and see the attempt in action, check out National Geographic’s documentary special, which can be viewed on their YouTube channel: https://www.youtube.com/watch?v=V2ZLG-Fij_4

United We Run Together As One

Anna Lee Boschetto

October 5, 2017

For just one day, one race unites 21 countries around the globe. The Global Energy Race is all part of a worldwide initiative that promotes active living and physical activity for families. With more than 115 cites involved including three in Canada—Toronto, Richmond BC and Quebec City—runners are able to register to run with someone in another city, extending their running connections within the global community of runners.

Along with uniting as a running community, the event, which features a 3-kilometer run for families and children, and a 10-kilometer run, also raises awareness of the need of local food banks. In Canada, for every kilometer participants run, two slices of bread is donated to local food banks by Dempsters in the races respective cities. This year’s race ambassadors included Olympians Adam Van Koeverden (Toronto) and Alex Harvey (Quebec City) and CFL Hall of Fame inductee and three-time Grey Cup Champion Geroy Simon. Here’s why running is still a big part of Simon’s life and why it was important for him to be involved in the Global Energy Race.

iRun: How is an event like this so different than running another race?

GS: With this event, it’s all about getting people up and active worldwide. As well as the donation of two slices of bread to the food bank for every kilometer ran or walked. We are giving food to people who are less fortunate and giving them the ability to have a positive impact on the community.

iRun: As an athlete, what has running given to you, more specially can you speak to the connection you have given your sport?

GS: Running is at the core of my sport. If you cannot run you cannot play professional football so in the offseason I spend 50-60% of my time running to make sure I’m in peak condition to handle a 18-21 game season.

iRun: What gets you motivated to lace up your shoes and go for a run and what do you listen to when you run?

GS: I run for peak performance and staying healthy. I’m motivated to stay in great health. There are machines that can help with staying in shape but to be at your absolute best, running is the best way to get there. I’m and old soul, so I listen to R&B, no too much rap or country.

iRun Radio – October 3rd, 2017

Ben Kaplan

October 3, 2017

Mark Sutcliffe chats with Sean McCann, of Great Big Sea, about how running gives him the energy to perform; meet a man who pushed every inch to earn a Boston-qualifying run, and learn from a woman we love, who took up marathon running after her 65th birthday. All of this and more, plus Ben Kaplan, iRun’s editor, on the shame-inducing need to cut a long run short and call a taxi.

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