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Thursday, October 10, 2024
Blog Page 135

The Heart Is a Runner’s Most Valuable Tool

By
Ben Kaplan
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Ben Kaplan chases Tommy Des Brisay, whose championship races are among his least impressive accomplishments

Tommy Des Brisay is an elite runner and the winner of the 2016 Canada Army Run half marathon. He has severe autism and says running and competitive racing have become part of his overall approach to health and wellness. He runs because it makes him feel better.

“Exercise is my fate,” says Des Brisay, 25, who responds best to questions when asked to put his answers into the framework of a story. A lover of Disney films and the meditative, repetitive routine of running (sound familiar?), Des Brisay spoke accompanied by his parents via a YouTube video from his Ottawa home. Questions were posed via Skype by competitive racer and Des Brisay’s former training partner Jen Perrault.

“A hero is someone you can count on, who supports you,” he says in response to being told that other runners see him as a hero, given how he manages his autism in such an inspiring fashion.

Des Brisay was diagnosed with autism at the age of two, and started running with his father when he was 14. He was non-verbal until he was seven—the Disney films helped—and though he’s endured his share of challenges, he remains positive. Neither he nor his family trade in self-pity. Charismatic, he smiles often, laughs freely and visibly enjoys the time he spends running, and with his family and friends. When Des Brisay crosses a finish line—often in first place—he maintains the runner’s courtesy code of congratulating the other runners filing in after him.  

“No matter how different we all are or may seem, we all share the same thing: a wish to be included, understood, embraced and be part of the group,” says Mary Ann Given, Des Brisay’s mother, who’s been a force in his development and in building “lookyus,” Des Brisay’s YouTube channel, which has more than 17 million channel views.

“We all have a wish to be recognized, encouraged and to feel we have contributed and made a difference. To be respected for who we are, and given a chance to show what we are capable of,” Given says. “Tommy’s wants are no different than anyone’s—he wants to receive approval, to have friends and be loved.”

As Des Brisay’s race legend builds, his love from the running community has blossomed. He represented Canada at the World Para Athletic Championships in London this summer and last year he won the Canada Army Run half-marathon with a time of 1:12:24 (two minutes off his PB).

Des Brisay’s currently eyeing the 2020 Tokyo Paralympic Games and maintains his speed and endurance alongside his father, a former competitive runner who helps him communicate with other runners and follow instructions, and also report his injuries and drink water while on a race course or in training. Running can be dangerous for Des Brisay because his visual and communication skills are impaired by autism.

It’s not surprising how Des Brisay—who lives with severe anxiety and OCD—continuously leaves jaws dropped on a race course. But what makes him so special is how he seems to manage his private world. Sometimes he’ll giggle to himself when out on a run, pretending to be The Jungle Book’s Mowgli running from Shere Khan while songs from Aladdin play in his head.  

“I just had a real smile,” says Des Brisay of his time in London, where he finished in eighth place in the 5,000 metre event, which cemented his reputation as one of the world’s quickest racers. “I run with ‘cartoon legs,’ which means, ‘I go fast.’”

Des Brisay’s parents help me understand the world through his eyes. His father, Peter, is his son’s bridge to his training club, the Ottawa Lions, and works with Athletics Canada to arrange his elite running training, including warm weather camp in Chula Vista and altitude practice in Flagstaff, Arizona.

“I allow him to be himself and bring his own unique personality to his training program and workouts and enjoy my time with him and show him my pride in his accomplishments,” Peter says. “I shadow him and take a step back as much as possible to encourage his independence, acting as a safety net, but allowing him to take to lead as much as possible. I feel Tommy’s greatest gift is the fact that he really truly enjoys running and the process of training and working out.”

His mother, Mary Ann, seconds this theme. “We’ve learned that often one’s greatest challenges are also one’s biggest strengths. Tommy was always driven to move and run, and especially prone to bolt and run when agitated, which posed great difficulties in many ways, such as personal safety and being accommodated in the school system,” she says. “It reached the point where we sought a trained autism service dog to help with safety. However, when given the opportunity to his use natural urge to run in a positive way, Tommy became an elite runner after years of training—his natural abilities have become his best assets in this journey.”

The journey has no doubt been arduous and Des Brisay isn’t necessarily out of the woods. Hardships may come, injuries, poor health and the challenges that each of us, in our own way, must face. But Des Brisay is thoughtful, sweet and sincere, and once again lacing up his shoes for the Canada Army Run half-marathon. He doesn’t keep track of his race times and is able, somehow, to smile, even when facing difficult odds. It’s no wonder this runner from Ottawa has taken the sports world by storm.

“I feel stronger all the time,” Des Brisay says. “I’m going to be the first fastest runner in the world.”

To us, whether or not he accomplishes that—and, knowing Des Brisay, he very well may—he’ll still be the runner who inspires us to find our own next finish lines.

Falling For It

By
TheBuzzonGear
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As it gets a little brisker outside—isn’t autumn the most lovely season for running?—pull on one of these jackets that are perfectly light and comfortable, providing just enough coverage for the falling temps.

 

 

Foldable into its zip-up chest pocket, this piece is perfect for runs on days where the weather wavers frequently. New Balance Women’s Lite Packable Jacket, $125, www.newbalance.ca.

 

So light it’ll feel barely there, yet durable enough to protect you from wind and rain. Nike Women’s Impossibly Light Running Jacket, $120, www.nike.ca.

Stand out from the sea of monochromatically dressed runners in this pretty print. Adidas by Stella McCartney Women’s Run Adizero Nature Print Jacket, $250, www.adidas.ca.

This red-hot number features a water-repellent finish, but with its slim fit, you can easily wear it as a mid-layer when the weather gets colder. MEC Women’s Waxwing Hybrid Jacket, $135, www.mec.ca.

With a slim fit that is flattering and great for ease of movement. Reebok Women’s Vizocity Jacket, $120, www.reeebok.ca.

Thermal stretch fabric in all the right places—a.k.a. across your back and under your arms—to keep you comfortable warm. Saucony Women’s Vitarun Jacket, $150, www.saucony.ca.

It Won’t Be Pretty, But I’ll Give It My All

By
Krista DuChene
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Krista DuChene reports from the road of her marathon comeback.

Today is our children’s first day back to school. Back in late July and early August when I was injured and only cross-training, I knew that if I was fairly consistently running by the beginning of school I would have a decent chance at completing the Scotiabank Toronto Waterfront Marathon (STWM). But I also knew I would have a lot of quality work to do with no room for setbacks. Marathon day is Oct. 22, which is six weeks and five days away. Believe me, every day I know how much time I have left. I’m continuing to train for approximately two hours and 40 minutes, six days per week, with the majority of my workload still coming from the elliptical, pool and bike. The running kilometres are coming along and I am pleased with some of my initial workouts, but I must remain patient, every day.

I have been known to run a half-marathon at goal marathon pace one month before racing. If all goes smoothly, I can usually gain significant fitness in about four weeks. But I’m not expecting anything overly fantastic, rather “decent” is the word I’m using. On Sept. 17, I plan to compete in the Army Run half-marathon. It won’t be pretty, but I’ll give it my all. My goal between now and then is to stick to coach Dave’s plan with continued 100% trust while safely transitioning from soft to harder running surfaces. I completely realize that I may have to throw in the towel and call it a season if there is any sort of glitch, but I’m certainly not afraid to put my head down and get the ugly work done if that’s all it takes. It’s incredible how you can log hours of cross-training and feel in OK shape, but go for a simple run and feel gassed! But like I said in my “What I’ve Learned Running Marathons” in the recently published iRun magazine: “I’ve never been more motivated than during a return to running after an injury or pregnancy.”

I can’t help but repeat how excited I am to be attending the Canada Army Run. Not only will I be able to test my fitness in our nation’s capital, but also learn so much more about the people involved in this incredible weekend. As the website states: “Since 2008, through proceeds and the fundraising efforts of participants, Canada Army Run has contributed more than $2 million to Soldier On and the Support Our Troops fund for programs that help ill and injured soldiers and military families in need. On behalf of our men and women in uniform – who do so much to keep us safe at home and abroad – THANK YOU!”

Wow, what an amazing fundraising outcome for an even more amazing cause. As part of the Canada Army Run’s 10th anniversary, the hope is to make it the largest contribution ever this year. I’m so honoured to be part of this. Hope to see some of you there!

Making the Connection: Yorkville 5K Recap

By
Ravi Singh
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With my training wheels taken away, I actually experienced a race where I had to trust my body and found that against all the doubts my mind could present, it did what it was supposed to.

One very special feature of the B&O Yorkville 5K is how much it emphasizes its charitable component. Runners don’t just fundraise or donate as part of their registration, but wear the name of their chosen local charity on their bib. At pickup, your kit was handed to you by representatives from your charity, who also kept you in the loop of race details via email.

As someone who works for a charity,  I know it’s not unusual to have to explore new avenues to build support for your cause. Seeing so many representatives step up to be a part of the race experience was not only impressive but brought the race’s theme of connections to life.

Failure to Connect

The connections theme even inspired the finisher’s medal, with a design based on a circuit board highlighting the local charities participating and a USB cable in place of a ribbon. It seems the only element of the race where the connections theme didn’t apply was to my GPS.

Coach said it wouldn’t be too long before I could lose my “training wheels,” referring to the GPS to keep pace. With enough practice, I’d be able to get to a start line and run my race by feel. The stopwatch function on my Garmin would allow me to gauge my pace at each course marker and adjust accordingly.

Knowing GPS can be volatile, it’s a very practical way to attack a race. If you’ve trained well, you’ve run the pace you plan to deploy on the course and know what that feels like.

Still, and I know I’m not alone in this, watching the pace calculator on my watch is a habit that’s refused to die but slowly and grudgingly.

I understood the idea of running by feel, but wasn’t quite ready to drop the training wheels yet. On this day, they were yanked from under me. With a start line situated in the thick of massive skyscrapers, my GPS had not connected as City Councillor Kristin Wong-Tam announced, “One minute to go!”

Back of the medal, highlighting the charities supported by the Yorkville 5K.

We took off down Bay Street, mostly flat with a little downhill on which it was easy to get excited and push the pace. My watch signalled the first kilometre. I ignored it because we already passed a course marshall holding a 1KM sign.

Taking a right on Dundas, we passed the next marker. In my mind, I panicked, thinking I hammered way too hard and set myself up to bonk. Even as my mind went dark, my body kept moving like clockwork.

The stretch across Dundas is quite short before runners head north on University Avenue. This is where the course gets interesting with an ever so gradual climb that lasts for a kilometre and a half or so. Out of towners who come to Toronto for this race should be aware of this. You’ll feel it, making it all the more important to maintain a “comfortably hard” pace for the first 2K before you enter the pain cave.

Again, I worried, but the fact that I wasn’t passed at any point and wasn’t fading meant my body was still working when I passed the one cheer/water station on course led by the Red Door Family Shelter.

Past the 4K mark and over the climb, I tuned out of my surroundings and ran with whatever I could give until the race ended with a 52 second PB. It’s possible I didn’t look at my watch at all, or was just too delirious to remember.

The Finish

You can’t do much better than a finishing area where you’re actually served by attendants carrying trays of snacks. Bagels found their way to me when I plopped myself on the side of the track at Jesse Ketchum School.

I also had the honour of cooling down on the track at the same time as newly crowned Canadian 5K champion Cam Levins.

Of course our most important takeaway from a race is growth. We’re always told as runners to trust the training. With my training wheels taken away, I actually experienced a race where I had to trust my body and found that against all the doubts my mind could present, it did what it was supposed to. Granted, this is a work in progress and it’s taken years to make even this glimmer of progress.

There’s nothing so wonderful as a mind and body in sync, but when they fail to do so as my GPS did – I’m really pushing this analogy, aren’t I? – your body is capable of carrying you through on all the work that led to race day. Your mind just has to tag along until it’s convinced, and at this race my mind might be a little closer to that connection.

  • Ravi Singh

iRun Radio – September 10th Broadcast

By
Rob Eady
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iRun Radio

The iRun podcast, hosted by Mark Sutcliffe, airs Sunday mornings in Ottawa on 1310 NEWS. Tune in weekly for inspiring stories from runners across the country and tips, inspiration and news you can use from both elites and the everyday runners who make up the heart and soul of our sport. This week’s episode features a guide to the Canada Army Run, news on the RBC Race for the Kids and an in-depth interview with Wesley Korir, the 2012 Boston Marathon winner who left competitive running to join Kenya’s Parliament. All in all, it’s a running show you won’t find anywhere else.

Canadian rocking playlist from the keyboardist from Moist

By
Ben Kaplan
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Kevin Young isn’t running the Marathon Oasis de Montreal on September 23 and 24, because his band, Moist, is performing at the after-party.

“There’s no way I could do both on the same day,” says Young. “I’ve never run a marathon—not yet anyway. And, on top of that, there’s just too much going on to make sure the gig runs smoothly to focus on anything else.”

So, since Kevin can’t run beside you, he did want to select some of his favourite tunes for you to listen to during your race.

“I’m a creature of habit when I run—I want to hear songs I know and know well that propel me forward and I often switch tunes during a run according to my mood. All of these, however, have been in heavy rotation on my runs for years.”

Here’s Kevin’s favourite Canadian tunes. . .

Self Serve Gas Station – Rheostatics – Whale Music

“I listened to this tune, this entire record, every night before going to sleep in a tour bus while touring the US in the mid 90s—a few years later, it became the starting point for every run on tour or at home.”

Brother Rat/What Slayde Says – No Means No – Small Parts Isolated and Destroyed. “Relentless, angry, basic—the perfect way to go from ‘I’m running because I have to’ to ‘I’m running because I love it.’

Happiness By the Kilowatt – Alexisonfire – Watch Out – “Really an extension of the last track—keeps me moving.”

The Shape I’m In – The Band – Stage Fright – “Right, The Band aren’t strictly Canadian, but they’re close enough for me. Anyone who runs reaches that point where it’s not about distance, speed, or anything but sheer pleasure. This, for me, is a tune that I play when I get to that point.”

Who’s Got It – Illscarlet – All Day With It –

“Pure middle of my run fun.”

All the Heat is in the Whiskey – Ridley Bent – Rabbit on my Wheel “This is a Christmas song—the best ever in my opinion. Given I travel overseas for sheer pleasure often at Christmas, this tune is a go-to to start a run: whether it’s through a dormant Christmas market in Prague or while running past blood stained pavement following Eid in Morocco.”

The Darkest of Discos – Slow Coaster – The Darkest of Discos – “My youth, misspent, in words and music. Basically a cautionary tale I love to hear when my heart’s pounding.”

Nashville Bound – The Road Hammers – The Road Hammers – “It’s not a story I can relate to in terms of content, but every time I listen to it—mid or late run—it drives me to go faster and harder.”

Have Not Been the Same – Slow – “So this is a longer story: when I was in university a housemate of mine introduced me to the band and the song. He called me ‘the hippy,’ with good reason. My playlist at the time was heavily-weighted in terms of the 60s. This tune is still a staple when I need to suck it up and burn rubber.”

The Northern – Alexisonfire – Old Crows Young Cardinals – “Really, anything by Alexisonfire drives me, but this tune—for no good reason—is the one I go to when I’m hurting, but don’t want to stop running.”

The Wreck of the Edmund Fitzgerald – Peace, pure and simple. “Can’t say why, but it compels me.”

 

Straight Outta Quispamsis! Dr. Shelley Doucet Saves Lives and Breaks Records

By
Ravi Singh
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Dr. Doucet at the 2017 Boston Marathon, where she set the New Brunswick provincial marathon record.

Dr. Shelley Doucet of Quispamsis, New Brunswick considers the 2017 Boston Marathon the “highlight of my running career to date.” It’s not terribly unusual for any runner who’s taken the pilgrimage to the world’s most famous marathon to feel that way.

Dr. Doucet, however, has a wide array of achievements to choose from in making that call. Her finishing time of 2:45 also secured the New Brunswick provincial marathon record. Just in the months following Boston, Doucet took gold in the women’s marathon at the Francophone Games in Cote D’Ivoire (finishing time of 2:51) and represented Canada at the Mountain Distance Running Championships in Italy, finishing 9th.

The undisputed queen of New Brunswick distance running, Dr. Doucet has demolished several provincial records in her wake and crossed the border in 2015 for a win at Maine’s Sugarloaf Marathon.

20 metres to go in the World Long Distance Mountain Running Championships!

“I’m busy!” is a common refrain among anyone these days, but Dr. Doucet is busy. As a Professor in the Faculty of Nursing at the University of New Brunswick, she heads up a research team with a focus on making health care more collaborative and patient centred and supervises 20 graduate students and post-doctoral trainees.

For Dr. Doucet, her work supports a perfect balance.“My work allows me to meet new people, enjoy the camaraderie of my colleagues, tackle interesting challenges, and earn an income so that I can travel and run around the world!”

“Natural” is the easiest label to put on an athlete like Shelley Doucet, the kind that seems to be in overdrive in both career and running, but she rejects the label. “While there’s certainly an element of natural ability that has led to my progress,” Dr. Doucet says, “I believe it’s largely that I’m naturally a hard worker and have a tendency to put 110% into everything I do.”

What she calls her greatest asset also proved her greatest flaw at the outset. “When I first started running, I set ambitious goals and thought the best way to achieve these goals fast was to train harder and a lot. It comes as no surprise that I experienced injury after injury when I trained with this mindset.”

At the 2017 Mount Washington Road Race, where Dr. Doucet was third among the women.

Learning patience has been her greatest challenge, but Dr. Doucet has learned, “If you get injured, you lose consistency in your training, which I believe is the most critical aspect to improving as a runner.”

That patience was perhaps partly learned on the trails and mountains for which Dr. Doucet has a special affection, in particular for the more patient type of running such terrain demands.

On the trails, “the focus is more on looking out for the course markers, staying on my two feet, and occasionally watching out for snakes and bears. I love a challenging race that’s so tough that I don’t have the ability to check my watch to see how fast I’m running.” None of this prevented her from finishing third among the women at the iconic Mount Washington Road Race this year.

“I love a challenging race that’s so tough that I don’t have the ability to check my watch to see how fast I’m running.”

If she does have to dial back the intensity in training, Dr. Doucet finds no challenge in channelling that extra energy. She and her husband are co-organizers of the Quispamsis Swim and Run, a children’s race which raises funds for PRO Kids St. John, an organization that supports opportunities for underprivileged youth to participate in sports and recreation programs. Every Christmas, the Doucets also organize the Fill the Stocking 4K in support of families in need.

And still, Dr. Doucet leads a weekly trail run group on Mondays and serves as the Atlantic Director for the Association of Canadian Ultramarathoners.

“The biggest change that has happened over the past few years since I started running is that it’s really brought our family closer together,” Dr. Doucet says. She and her husband often train together and the kilometres they log are a chance to connect without distractions and even make major life decisions.

And we are off! With Salomon and Canadian teammate Marianne Hogan.

Five year old Ava and seven year old Myles often take part in many of the runs Dr. Doucet organizes. Mom’s racing career has also allowed the family to grow closer together while travelling and experiencing the local culture wherever they go. Running is a family affair, not something that takes away from it.

With a list of accomplishments any athlete would be happy to achieve a fraction of, Dr. Doucet still has her eyes on all World Marathon Majors and on a top ten finish at the Western States 100. Such mammoth goals sound like the stuff of pipe dreams, but with her track record, Dr. Doucet might be the rare runner who makes them seem like manageable expectations.

  • Ravi Singh

Trail shoe review: Saucony Xodus ISO 2

By
Ben Kaplan
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As someone who runs the trails not nearly enough, it’s always a singularly exhilarating experience to take off into the woods. Wearing the Xodus ISO 2 trail shoes from Saucony is a little like taking an SUV on the 401: it’s more shoe than I probably need, but it’s a fun ride nevertheless.

I’m in the back woods of High Park swashbuckling through tree stumps and mud and the terrain feels like the track I don’t run on nearly enough at Central Tech Academy. It’s a soft landing in a neutral shoe with padding enough to take me over a live volcano, and yet the ride doesn’t feel heavy or restrictive. Will I run over fire, through streams, across hot lava in my trail running career? Time will tell, though it doesn’t seem likely. But if I do, I will now have the shoes.

When I started my running, I was enamoured with trails, and competed often in the Five Peaks series, in my heyday arriving alone and stashing my keys behind my back tire. I like not running with a watch, not eating gels, not listening to music, and just going like a dinosaur was behind me, trying to make me its lunch. Something about that appeals to my nature.

This evening’s run—in the waning hours of sunlight beside the great Alex Flint and Ravi Singh—feels like it could go on forever, take me anywhere, and I’d be up for the challenge. It’s a review of a sneaker that’s being worn for the first time straight out of the box, so even though the fit feels good and the laces stay tied, I suspect, after taking the Xodus ISO 2 into several more battles, despite its sturdy composition, the Saucony trail shoe will mold more closely to my foot. As a rule, street or trail shoes don’t need to be broken in. But they’re like a horse or a car, and it helps to know each other’s idiosyncrasies.

In the end, the trail run finishes up at a bar with great Vegan food and tons of hip people, and I’m pleased to say the dark blue-and-red sneaker doesn’t embarrass me or my friends. Even though we’re sweating into our French fries, my sneakers remain mellow and cool. It’s good when a shoe, even a trail shoe, doesn’t scream to be noticed by the world. So, to reiterate, the Saucony Xodus ISO 2 has a rubber outsole and medium-thick treading, designed to repel rocks, muds and snakes. The upper, which is synthetic, wraps snugly to the ankle like an old flame. The shoe’s as sturdy as a tank, lighter than my wisp of a 3-year-old son.

It’s a great trail shoe. Now to incorporate trail running into my marathon build-up for fall.

Trail Newbie Puts Saucony’s New Trail Shoes to the Test

By
Ravi Singh
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Saucony gave us the chance to review their newest series of trail shoes this week, so three of us hit the trails at Toronto’s High Park.

Shoe reviews are a tricky beast. For most readers, the drop and support and any other technology is probably meaningless to all but the most sophisticated gearheads. Even the reviewer has to acknowledge that every runner is different, so all they can really offer is their own experience of a shoe. That’s all I’ll offer here. If you must know the technical specs of the Saucony Perigrine 7’s, check them out here.

Saucony offered Ben Kaplan and myself a chance to take their new series of trail shoes out for a test. Both Ben and I being city slicking road runners, there was only one place to look for guidance and that was our pal and  trail king Alex Flint. We knew we made the right choice when Alex responded that we’d have to wait a few days, as he was off in the woods of Jasper, Alberta.

When we finally got together, we jaunted over to Toronto’s High Park in the city’s west end, which boasts a short but gorgeous trail network that’s well defined and manageable for beginners. It also boasts patches of Poison Ivy. Future trail shoe developers should consider a shoe that detects poisonous plants through a sensor of some kind and protects oblivious Toronto morons like myself who aren’t quite adept at the current technology of giant signs providing clear warning of Poison Ivy ahead.

Naturally, the first thing that jumps out at one entirely new to trail shoes is the very thick tread system as compared to your typical road shoe. I wondered if they would feel clunky and awkward to run in. As we stood in the High Park parking lot lacing up, I did feel that “walking in heels for the first time” sensation.

Plodding along the concrete, I still felt shaky, like there was too much going on under my foot. I reminded myself that I was using the shoe for something other than its intended purpose. Like any shoe, concrete will wear it down faster than the softer surface of the trails, so it’s best to keep these shoes on the surface they were made to be on as much as possible.

Once we were on the trails, the story was different. Learning to adjust pace and form in accordance with the terrain, the shoe didn’t feel like a big awkward pair of hiking boots. I was flowing down long descents without fear of going face first in the dirt and trusting my shoes, which handled the conditions brilliantly. I know for a fact that my road shoes would have seen me eating rocks. Now I was feeling a trail shoe work the way it was supposed to.

The grip was excellent while feeling natural and that’s really the most important thing you can ask from a trail shoe. Our trail expert Alex informed us that the different styles of treads made each pair suited to different conditions. Mine, with smaller treads, were ideally suited to trails like those in High Park which were less muddy and gravelly. This particular model is not waterproof, nor did I test that, so it may not be best for your Barkley 100, but are nonetheless capable of taking a road warrior on to softer ground.

For a trail shoe to feel so quickly comfortable for a complete rookie and and it make unfamiliar surroundings feel manageable is about the best endorsement I can give. I must disclose that I have only run once so far and they still need to be broken in a bit more, but knowing that I have a pair of shoes that can handle tougher terrain makes me excited to get out and do some more exploring.

  • Ravi Singh

Seven Tips for Planning Your Race Goals

By
AttheRaces
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Building a well-thought out training schedule gives you time to work towards your goals and stay consistent. But how do you adapt and what should you consider if you’re running a specific race?

By: Eric Bang

Set The Date

Regardless of whether this is your first marathon or tenth, make your program specific to your goal race. If you are going to do a 16-week program or 12-week program, make sure that the timing of your race works out with your chosen schedule, so that you can get the full program of training complete.

Be Flexible

In an ideal situation you won’t have to adapt your schedule too much and you will have a smooth Marathon build. That being said, it is very rare in life that anything goes exactly according to plan, so allow some flexibility with your program. If you find that you are sidelined by a minor injury or that work/life/etc. has thrown off your training a little bit, don’t panic! Keep in mind that you can’t make up for lost training or mileage, so don’t try to cram in what you may have missed. That’s where further injury can come into play. Focus on working yourself slowly back on track and into your training. Remember that you don’t gain fitness overnight, and you don’t lose it overnight either.

Keep Track

It can be extremely helpful to have a training log. Keep track of your workouts and results from each day. Look at the progress that you have made so far. Have you improved your paces since you started? Are workouts going easier? How much mileage have you increased since you started? Not only will this help you see how far you’ve come but you’ll also get a boost of confidence from seeing your progress of working towards your goal. Be proud of your efforts!

Home Advantage

Do you live in the city where you will be racing? If so, take this into account in your training. The biggest advantage you’ll have is that you can run portions of the race course in advance. Take a look at the course map and become familiar with it. I have done Scotiabank twice now, and since I call Toronto home, race day is always that much more exciting! If you live in Toronto and are doing Scotiabank this year, I would highly recommend running the East End portion of the route on one of your long runs. Being familiar with the course will make you feel that much more prepared and mentally strong come race day.

Buddy Up

Two major marathons this Fall are the Scotiabank Toronto Waterfront Marathon and the Bank of America Chicago Marathon. Since they are only two weeks apart, the training schedules should be similar. This means you may be more likely to find a crew that you can train with. While your peak weeks and some larger workouts might be different, for the most part you will be doing very similar things. Find a friend or running pack to make your training that much more enjoyable, while also keeping you accountable.

Looking to Chicago

I am in the midst of training for Chicago, which means I just passed the halfway mark in my 16-week program. If you’re in the same boat, congrats and high five! Chicago will be a completely new experience for me so I’ve been taking that into consideration for my physical and mental training. I’ve found it so inspiring to watch clips of Paula Radcliffe running the 2002 Chicago marathon where she set the World Record (she went on to lower her record in 2003 at the London Marathon). Everyone that has ever been to Chicago talks about how great the course and crowds are. Since this will be the first World Major Marathon that I have ever run, I am very excited to get to the start line.

If you are planning on running either Scotiabank or Chicago this Fall, you should hopefully by this point, have strung together several weeks of consistent training and built up your mileage. Workouts might still be feeling hard but that’s okay, they are supposed to! You are working hard and your body is tired. Everything will feel so much easier once you have tapered. Even though you are demanding a lot out of your body right now, make sure you’re taking care of yourself and that you get yourself to the race start line, healthy.

Bonus Training Tip

When you want to attempt a new distance on your long run, how should you best prepare?

If you look at the first long run of your training plan vs. the long run during the peak week of your training plan, you should notice that the distance has increased significantly. For example, the first long run of my build is normally around 19 km, and my longest run ends up being around 36 km. After your first cycle, you’ll probably think to yourself, how will I possibly reach my peak? The answer is to do the best you can to consistently get in every long run so that your body can adapt over time, as your runs get longer and longer. And remember, you’re only in week 1!

I will normally increase my long runs by 5-10 minutes each week, which converts to about 2-3 km more each week. Week-to-week this isn’t a very big increase. But after a couple of weeks my long runs will be significantly longer than when I first started. I.e.) 19 km – 22 km – 25 km – 28 km – 31 km. As you can see, the increase week-to-week isn’t a lot, but the increase over time is rather significant. By the time you get to your peak week you will have put in a lot of work, given your body time to adapt and grow strong, and by association, feel confident that you will make it through.

 

 

 

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