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End of August Training Tips for Better Fall Races

By
Ben Kaplan
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I took over the leadership of the Rock ‘n’ Roll Oasis Montreal Marathon & ½ Marathon about six months ago, but I’ve been running for seven years. I started on a treadmill at the gym and then moved outdoors around four years ago. First, during summer time only, and more recently, year-round. I try to get out a few times a week.

Even though I’m a race director, I’m always looking for ways to improve my race times.

There are countless posts listing physical race preparation tips, from adjusting one’s diet, to choosing the perfect gear and training plan. Each of these aspects is critical to completing a challenging race—but a few additional tactics may provide some valuable added help, especially as the season draws nearer.

Here are my top five:

1. Commit

This seems obvious, but so often I tell myself I’ll do something and then delay taking action in a bid to keep my options “open”. And I know too well that to increase a runner’s motivation, it’s best to do the exact opposite. So I’ve learned to commit. I also “talk it up” to friends, colleagues and acquaintances alike, since a public commitment is more likely to provide additional drive. And who knows, this may also help garner a cheering team to welcome you at the finish line.

2. Get in the Groove

Routine is (almost) everything for me. Summers bring exciting times that are rich in opportunities for activities, be they with family, friends, or coworkers. It’s also the time when many of us take long(ish) vacations and break from a strict weekly routine. Regardless of the situation, I always manage to fit regular runs since it’s possible to do so almost anywhere, and with minimal gear, set up and planning. The simplicity of this sport is one of the aspects that makes it so appealing! So don’t let the summer temptations pull you away from getting into your running groove. Rather, incorporate a run within any and all your summer activities, and don’t miss a beat.

3. Find Some Green

Since I run year-round and live in Montreal, I experience all kinds of surfaces, from hard pavement to icy snow-packed tracks, to dirt trails, to green grass. And finally having the chance to run on grass in one of our majestic city parks is what I really look forward to. It also provides another advantage in my preparation for a fall run—it is soft on the knees, which is a key benefit highly sought after by most of us over 30! Further, grass terrain slows me down, and so I have to put in more effort to maintain my pace. The great news is that after training on grass—the pavement feels nothing short of “bouncy” and my pace will naturally quicken come race time, in the fall.

4. Keep your Head High

Late August weather usually offers great running conditions, but the heat can exhausting and take a toll on my running form. So I have to remind myself to keep my head high, feet flat and hold-in my stomach (!), even when I’m mostly focused on clearing the sweat from my eyelids.  Maintaining the correct stance is critical to run efficiently and avoid any injury that might compromise one’s main objective:  to be ready for the upcoming fall race.

5. Take Notice

I love to feel a light mist when I’m out for a morning run, or hear kids playing ball at the park when I get out early in the evening. The sun becomes my running mate in the summer, and the trees, with their merciful shade, acquire a whole new significance.  I make it a point to notice the signs of summer, to anticipate them as “markers” on my running path. Noticing the little things in my environment helps me focus on the moment and forget everything else—which is exactly what will help me focus come race time.

The Montreal Rock ‘N’ Roll Oasis Marathon and Half Marathon is September 23 and 24th. Who’s running it? Who has run it? Let’s talk about tips and, if you have any questions, iRun will help you connect with Louis directly—ask us anything!! 

Meet Team Canada’s Invictus Athletes: Master Corporal & Co-Captain Natacha Dupuis

By
Ravi Singh
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“This is by far the best position I was ever given the opportunity to fill. I get to see each athlete improve and grow as athletes and as people and this is the best pay there is.”

The Invictus Games will take place in Toronto from September 23-30. Ill or injured service members, including 90 active or retired Canadian service members, will compete in 11 adaptive competitions. In the leadup to the games, we’re excited to introduce some of the athletes who will represent Canada.

Team Canada’s participation in the 2017 Invictus Games is supported by the Canadian Armed Forces’ Soldier On Program in partnership with Invictus Games Toronto.

In March of 2009, Master Corporal (Ret.) Natacha Dupuis was part of a squadron in Afghanistan departing its overnight position when an IED struck the vehicle behind hers.

Things needed to be done. In the midst of chaos, a process still had to be followed. As first responders on the scene, Natacha’s team was responsible for administering aid to three injured comrades and carrying out preparations for Troopers Corey Hayes and Jack Bouthillier, both of whom were killed in the explosion.

From the explosion to final evacuation, 20 minutes elapsed, for Natacha, “the hardest 20 minutes of my life, minutes that are still present at times.”  

In the moment, Natacha carried out the duties for which she was trained, but remained haunted by the fact that, “Corey and Jack died on the hill I called the ‘Appear Clear’ on.”

Team co-captains Natacha Dupuis and Simon Mailloux at sprint practice, Victoria, BC in April 2017. Image Courtesy of Canadian Armed Forces

No matter how much Natacha could put that day in perspective through time and therapy, dissecting every factor from the equipment on hand, time, and how the IED could have gone undetected, the question of whether or not she could have done more still lingered.

Upon her return home, Master Corporal Dupuis was diagnosed with Post Traumatic Stress Disorder. “I was isolated and going through physical and mental symptoms such as panic attacks, insomnia, flashbacks, and night sweats,” Natacha describes.

It was a radical change of routine for the native of Longueuil, Quebec, who had dreams of joining the military from a young age, enrolling in Cadet Corp 2938 in St-Constant, Quebec at the age of 12. From that moment, Natacha never really stopped. She would serve as a Crewman with the Reserves in 1997 and join the Forces in 2002, eventually serving tours in Bosnia and Afghanistan.

“After my diagnosis,” Natacha says, “I remember thinking that life had no more to offer. I lost my career as well as my identity.” Part of that loss was her relationship with athletics.

Soldier On, which supports rehabilitation and recovery for injured soldiers through sport, provided Natacha with support through simple opportunities like providing a mountain bike, which she says “helped me get out of the house and fend off isolation.”

Natacha was also a participant in a relay carrying the last Canadian flag flown in Afghanistan from CFB Trenton to Ottawa. The experience marked a major breakthrough in enabling Natacha to recognize that she was not alone in her struggles and in building the courage to speak openly about PTSD.

With Soldier On, Natacha slowly won back her ability to focus on a mission and never look back. She embraced a subsequent role as an ambassador for the Canada Army run as another chance to raise awareness around PTSD.

Jason Israel and Team Canada co-captain Natacha Dupuis sprint in Victoria, BC, during Team Canada’s first training camp in April, 2017.

Last year, at her first Invictus Games, Natacha claimed three medals, two gold and one bronze, in Powerlifting and Track and Field. “What touched me the most at the games was seeing all the ill and injured giving their personal best and how everyone was cheered equally,” Natacha remembers.  “I actually saw the last competitors being cheered louder than first.”

When she represents Canada again at the 2017 Games in Toronto, Natacha will serve as Co-Captain in addition to competing in Track and Field and Rowing Events.

Her duties as Co-Captain marks another return to the type of leadership role at which she excelled during her military career, not only acting as an example for comrades but also “being there for my teammates as much as I can.”

More than anything, her role is to “use my experience and my story to prove that it’s possible to regain control over your life despite adversity if you’re ready to take action, get appropriate support, and show a whole lot of courage and resiliency.”  

Natacha at track practice, Victoria BC, April 2017. Image courtesy of Canadian Armed Forces.

In training for the Invictus Games and her ongoing leadership within Soldier On, Natacha has witnessed the incredible recovery injured soldiers can make from the most damaging of setbacks. The Invictus Games are an opportunity to share that experience and those stories with all Canadians.

“This is by far the best position I was ever given the opportunity to fill,” Natacha says of her Co-Captain duties. “I get to see each athlete improve and grow as athletes and as people and this is the best pay there is.”

For herself, Natacha knows that her recovery requires a lifetime of work, but is encouraged by her Invictus journey. Once again, she’s not slowing down, saying “I now hope to keep growing myself and inspire others to join the movement through my public speaking and competitions.”

  • Ravi Singh

How to Focus Your Training Goals

By
Ben Kaplan
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Whether you’re just beginning your running journey or aiming high for your moonshot goal, running a marathon means you need a plan for success. For me, that means a well thought-out training schedule that gives me the structure and confidence to focus on my next run, knowing it’s helping me reach my goal. Below are some of the top factors to evaluate as you prepare your mind and body for a life-changing experience: 

Consistency

The main goal over the course of any marathon build is to remain consistent in your training and patiently wait for the accumulation of your workouts to translate into improvement. If you are preparing for your first marathon, give yourself time to slowly build up your mileage and stay consistent so that your body has time to adapt and get stronger, week after week. Your speed will come from hard workouts and your fitness will come from easy miles and time on your feet. 

During the months before race day, every runner experiences cycles where you struggle to hit your goal paces during workouts, or show little improvement during your builds. This can be discouraging. In those moments, I try to focus on putting forth an honest effort to meet each day’s run plan, and trust that the process is working. One thing I’ve learned is that even when training doesn’t feel smooth, you are still gaining fitness. It’s important to not let rough patches deter you from putting forth your best efforts. More often than not, things will turn around.

Timeline

It’s important to give yourself enough time to plan and train properly. For example, I typically work on a 16-week schedule when training for a marathon distance. This gives me ample time to build up my mileage over the first couple of weeks, so by the time I get to the big workouts in my program, I have a strong base of fitness. Having a longer build also gives you the opportunity to take some down weeks in mileage, which will help your body adapt to your training. That said, you need to make a realistic schedule that will fit your life. Try your best to stick to a regular routine and if possible, find a running community or training partner to keep you accountable and enjoying the journey. 

Recovery

Recovery is an essential part of any training schedule. In a week, my plan consists of two days of hard workouts and five days of easy-paced runs. For example, on my hard days I will alternate:

20 mins warm up

5 x 8 mins Tempo-pace with 90 secs easy jogs recs

20 mins warm down

20 mins warm up

90 mins Marathon-pace

90 mins warm down

While it has taken me several weeks to build up strength and fitness to do these workouts, these can be modified to suit your fitness by changing the duration of your Tempo-pace and Marathon-pace, and allowing for more recovery.

In order to go hard on your workout days, it’s important to treat your easy day runs as active recovery days. That easy pace can fluctuate between 5-15 seconds, depending on how your body feels. Similar to when you’re struggling with workouts, it’s easy to leave the house feeling strong and motivated, and run too hard on your easy runs. Again, remaining consistent will help you stay on track and lead you to your training goals, as opposed to pushing yourself to hard which can lead to lower quality workouts, burnouts, or injuries.

As part of my recovery this cycle, I am trying to be better at getting a good night’s sleep. This can be quite challenging but I really notice a difference when I consistently go to bed at the same time every night and get a full night of sleep.

Community 

Going through a training program with other runners makes the process a lot easier and more enjoyable. The best marathon I ran was Philadelphia in 2015 as one of my Toronto training partners, Cameron Bush, was on the start line with me. We ran about 30km together side-by-side, taking turns blocking the wind for each other. It was the ‘easiest’ marathon I have ever run, largely due to Cameron beside me and motivating me to keep on pace. If you can, I strongly advocate runners join communities and find other runners who are training for the same race or goals, as other athletes will always motivate you week after week, allowing for organic check-ins, and will push you even on the social runs.

Pre-Race Race

During a build, it’s always nice to test your fitness by entering a race or two, to provide some dates and gates within your training. I normally pick a 10km about a month before race day. I find it’s a great opportunity to put in a hard effort on tired legs. The main goal is to feel strong and push through any fatigue that your legs are feeling. I find it’s often a huge confidence boost and reminder of the runners high that will come on race day. 

The Finish Line

While 16 weeks is a long time to be consistently focusing on a goal, reflect on the things you enjoy most about training.  My favourite part of training is the final weeks before race day when you start to taper. Some people count down the weeks until their goal race; I count down the weeks until my taper begins! I reduce my mileage, I get to sleep more, my body gets a chance to fully recover and I feel like I am buzzing with energy that I haven’t had for the last several weeks. The workouts seem effortless and I feel light on my feet. Everything you have been working on the last couple months comes together and hopefully, you are the fittest and strongest you have ever been!

I hope that regardless of where you are in your running journey, you’ll find some of these thoughts helpful in creating a training schedule that works best for you. Above all, stay consistent, take care of your body and trust the process. This will lead you on a path to success and reaching your end goal. 

We’d love to hear what you’re training for and some of the goals that you have set for yourself this fall! And remember, if you have any questions for Eric as he shares his journey to the Chicago Marathon, fire away!! 

Into the Wild: Mark Sutcliffe’s Prescription for a Hometown Adventure

By
MarkSutcliffe
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In the prehistoric days before GPS devices, in the ancient time of phone books, Blockbuster stores and fax machines, we often didn’t know how fast we were running until we crossed the finish line. It was like taking a picture and not knowing how it turned out until two weeks later when the prints came back from the store.

But our new-fangled, science-fiction timing devices do more than just give us instant results. They also allow us to roam free, without planning our runs in advance. In the era of CDs and pay phones, if I had a training run of a prescribed distance, I would map it out beforehand. I’d zero the odometer and drive a route in my car, or use a piece of string to measure it on a map (they used to print them!).

Now, I have some regular routes that I follow, but I often leave the house and make it up as I go along. On Sunday, hoping to run 25k, I had no planned route. When I reached the end of my street, I turned toward downtown Ottawa, figuring I would do a loop of about 5k before turning back and doing one of my familiar routes in the other direction. But as I passed the Canadian War Museum, I thought, why not cross the bridge into Quebec and run there for a while?

Before too long, I was on a path I hadn’t traversed in a long time. I figured I’d turn around after about 8k and then tack on some additional mileage once I got closer to home. But the route was quiet and scenic and I just kept going. I passed the occasional runner or cyclist but otherwise it was very secluded. One of the great things about Ottawa is that you don’t have to go far to be surrounded by nature. I was still only a few kilometres from my house – and even closer to Parliament Hill – and I was almost alone on a remote recreational path.

In unfamiliar territory, especially one with many sights to see, time can pass more quickly than on well-known ground. I found myself relishing the opportunity to explore. I have a good sense of direction, but often I had only a rough idea of where I was. But I knew I could always turn around and find my way home. The farther I ran, the more excited I became about discovering new sights. Where would this path take me next?

I crossed a bridge over a small waterway, then found myself alongside the Gatineau River. Soon I was looping around Lac Leamy in a picturesque park. Then I was back in the woods.

Modern technology is often maligned for keeping us tethered, but in this case it had allowed me to go deep into nature, to wander and ramble spontaneously. At 12.5k, I reluctantly turned around. The only comfort was knowing that next week, with 30k on my schedule, I have a chance to go even farther.

7 Strength and Stretching Moves To Keep You Running Strong

By
Anna Lee Boschetto
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Jordan Cieciwa is on a mission to make functional training fun and get everyday athletes tuned in to sport specific training. With a background in applied health and kinesiology, Cieciwa has worked with everyone from couch potatoes to weekend warriors to pro athletes, and is on a mission to show Canadians how easy and daily physical fitness really is. 

A thousand steps forward, and no steps sideways. That’s running in a nut shell. It’s not a problem if you don’t intend on being injury free as long as possible. The beauty of modern exercise science is that we know how to exercise to prevent injury, we call it “prehab”. We know it, but most of us aren’t putting our know-how to practice, which can seriously hurt in the long run.

Runners often fall into an all-or-nothing mindset. Not only in running, but in other areas of life. There definitely is a “type” who take running seriously. The world needs more people like this, however, your hips, knees, and lower back could use a bit of a helping hand.

While gym time gets pitched as a be-all-end-all for fitness where 45 to 60 minutes is required after kicking in your training for your next race, few runners have that much extra time. But there’s no doubt runners are missing out, when they decide the gym isn’t for them, and rule out cross training all together. It’s that all or nothing, mindset but just because you can’t spend an hour on strength training, there really is still a way you can make your muscles work better for you. Give up 10-12 minutes and here’s how you can show your muscles a few new tricks. 

Four Strength and Balance Moves

ONE: Balance on one foot, and try to touch the ground in 4 quadrants. Incredible for creating a stable ankle, knee, and hip. 60 seconds each leg. Slow and controlled movements.

TWO: Side squats, and a focus on lateral motion. When all you do is move straight all the time, it’s a good idea to move side to side with control. 2 sets of 8 to 10 reps each leg.

THREE: Laying side kick for a glute stabilizing focus. Big shout out to pilates for runners, it’s one of the best methods of exercise for endurance athletes. No need to go to a full class, just steal a few great moves. Sets of 8-10 reps each leg

FOUR: Hip bridge:  Get that mobility through the hips, and engage the hamstrings.

Three Quick Stretching Exercises 

ONE: Glute wall stretch is critical for relieving some of that strain on the low back runners experience. Do not forget to stretch your glutes and let them relax post training, it is a critical mistake many runners make. It will catch up with you.

TWO: Hip flexor stretch is critical to maintaining balance in the hip while running, and in daily life. Many of the greatest runners have day jobs, and most day jobs have us sitting. It is critical to longevity to make sure we stretch out our hip flexors.

THREE: Calf Stretch for real after a run or as part of this mini circuit. Take care of those pure over worked muscles and watch as your times improve immensely.

The strength and stretch can be done together, or as two separate workouts in the day. If you follow the guidelines of being healthy at work, you should be getting up and moving every hour. These quick routines will give you a reason to move. While the goal is to try to fit in least once a day, but there is no reason not to pick and choose a few of your favorites and work them in every hour.

Jordan Cieciwa is a Winnipeg-based corporate wellness coach, personal trainer and fitness professional. For more daily fitness advice, follow Jordan’s and his stand-out pup Gracie on Twitter and Instagram.

 

 

Dayna Pidhoresky: Always Forward

By
Ravi Singh
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Dayna Pidhoresky says it's important to avoid the "all or nothing mentality " when it comes to setting goals. Image courtesy of Dayna Pidhoresky.

True Grit

Dayna Pidhoresky has grit. Her story proves it. An injury prone university running career only left room for “a few decent races.” In 2016, the Chevron Houston Marathon, her first attempt at the distance, resulted in running’s most dreaded letters, DNF.

In 2017, the story has been markedly different. Following a victory at the Around the Bay 30K (1:47), Ms. Pidhoresky took the crown as the top Canadian woman at the Ottawa Marathon (2:36) in May—a gritty performance in itself in another year marked by needlessly cruel heat in the nation’s capital. That performance took her to London in August, where she represented Canada in the marathon at the IAAF World Championships.

Perseverance hasn’t been a force in Dayna’s running for just the last few years. She’s been coming back and growing as an athlete since joining cross country in grade school two decades ago. She remembers exactly what hooked her—“I liked beating the boys!”

Grit, according to psychologist and author Angela Duckworth, begins with the interest and romance triggered by thrilling experiences like annihilating the competition early on.

It’s not so simple, however, as just enjoying what you do and thriving off rewards. It’s cultivating that initial spark and deepening it through learning and practice over time. From there, interest becomes passion and passion is powerful.

Dayna credits her father with helping lay the foundation for that growth. “I don’t think he cared if I ran or not,” Dayna says, “but he certainly made sure that if I committed to something I had to follow through, even if it meant just running a couple loops of the park after school.”

Scene on the marathon course at the IAAF World Championships in London, where Dayna represented Canada in the marathon. Image source: Dayna Pidhoresky.

Now, working with coach and husband Josh Seifarth, curiosity and commitment continue to nourish progress. As Dayna describes Seifarth, “He’s the brains behind everything and a student of the sport who’s always learning, which I think is paramount. We experiment with different training and our approach is very much dynamic.”

It’s that constant work and learning that’s made Dayna an already 20 year veteran of running who still finds “newness” in her sport, insistent that she has “many more years left in these legs and a multitude of goals I’ve yet to achieve.”

Always Forward

Less than three months separated Dayna’s triumph in Ottawa from the IAAF World Championships in the UK capital.

“The timeline was tough,” Dayna acknowledges. “I was very happy to not have any residual soreness or injuries post-Ottawa, but I struggled to run the prescribed paces for a couple of weeks while building back. Eventually, my body came around, but it was very stressful to wonder if that would ever happen.”

“We got to London having done everything we could in the time allotted,” Dayna says. Jim Bowie of Granville Physio in Vancouver, praised by Dayna as having a sixth sense when it comes to her treatment, helped keep things in check during the interim. In London, she also had the accompaniment of Kimen Petersen from Petersen Wellness Clinic to provide treatment right up to and after the race.

“Despite feeling like I severely underperformed, my confidence is actually at an all-time high. I know I have what it takes to be up there with those girls.”
Image Credit: Bjorn Paree

The physical recovery appeared sufficient, but the mental game was its own unique beast. “I think my mind was more fatigued than my body! I now fully understand why people don’t race marathons so close together,” Dayna says.

The goal going in was to run conservatively with a 3:40/km pace and gradually pick off competitors with a hard finish. Dayna would run a 2:56 for a 70th place finish, working out to thirty seconds behind goal pace.

Dayna does express some disappointment in the final result, feeling that she was prepared to run a solid race despite the quick turnover from Ottawa to London. Unfortunately, race day proved to be a struggle. Dayna recalls, “From the start, my legs felt like lead and never came around.”

In the aftermath of disappointment, the passion and studious approach to running meant that London yielded lessons rather than regret. Dayna says with hopefulness, “Despite feeling like I severely underperformed, my confidence is actually at an all-time high. I know I have what it takes to be up there with those girls.”

Much like the adrenalin that came with beating the boys at her first tryout, her first taste of the world stage left Dayna, “feeling excited to get back to training so I can target a top 10 finish in the future.”

 

Dayna will again leverage her thirst for learning and experimentation to refine each element of her training and performance. She’s certain, “I can safely increase my mileage, dial in on race-day nutrition, and focus on the little details to help me stay healthy so I can continue to string together more training blocks.”

With only three marathons in the books, Dayna is not convinced that she’s reached her potential and won’t walk away leaving questions about it unanswered. Dayna states with conviction, “I don’t like to regret things and I also believe I can accomplish so much more. Those two in combination propel me forward. Always forward.”

  • Ravi Singh

Divas Running Series Goes West

By
AttheRaces
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After a successful Toronto event earlier this summer, the Divas Running Series will continue to expand across Canada with a debut race in Calgary, on June 24, 2018. As North America’s largest female-focused running series, event organizers are looking forward to attracting running from across North America to experience Calgary’s distinct western Canadian vibe.

With half marathon and 5K distances, the Divas Running Series engages runners at all levels, and collaborates with the local running community. As part of the collaboration, the Divas Series has teamed up with Rethink Breast Cancer, an organization which supports young women with breast cancer. Registration is now open for the Calgary event, and until August 31, 2017 runners can save up to 25 percent on both the 5K and half marathons.

Turn Your Scotiabank Marathon Into A Fundraiser for SickKids

By
Anna Lee Boschetto
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Leonard is fairly new to running. But he and his family have a long-time SickKids connection. “I’ve worked here 14 years now,” he says, “my mom’s been with SickKids 40 years, and my sister 11. My youngest sister just started in the ER as a registration clerk. Combined, I think we have 66 years of history here.” Leonard will be taking on his biggest challenge so far by running the half-marathon course at the Scotiabank Marathon on October 22.

“Funnily enough,” he says, “I wouldn’t consider myself a runner. This year, I decided to challenge myself physically.” His first race was a 5k mud run. “I survived,” he says, with a laugh, “so I thought, ‘OK, what’s next?’” He was on his way.

Today, Leonard works with SickKids Foundation as a fundraiser, but the first part of his career was spent with the hospital, working internationally in Doha, Qatar, and most recently in South Africa, getting the Nelson Mandela Children’s Hospital up and running. His international experience informs his decision to fundraise for SickKids when he runs. “An institution of this calibre has developed so much expertise in pediatric care, education and research – we need to share it with the world. I strongly believe where you live shouldn’t determine if you live. That’s our vision – healthier children, a better world.”

Leonard encourages anyone who’s running to do it for SickKids. And he’s got advice for those, like him, who are developing as runners: “If you’d asked me even a year ago if I could run 5k without passing out, I would’ve said ‘no’. But you just have to keep pushing yourself. Maybe next year, I’ll do a full marathon. We’ll see.”

Meet Team Canada’s Invictus Athletes: Master Corporal Jason Israel

By
Ravi Singh
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Jason Israel and team mate Blaise Lapointe at athletics practice in Victoria, BC, during Team Canada’s first training camp in April, 2017.

The Invictus Games will take place in Toronto from September 23-30. Ill or injured service members, including 90 active or retired Canadian service members, will compete in 11 adaptive competitions. In the leadup to the games, we’re excited to introduce some of the athletes who will represent Canada.

Team Canada’s participation in the 2017 Invictus Games is supported by the Canadian Armed Forces’ Soldier On Program in partnership with Invictus Games Toronto.

Jason Israel has served in the Canadian Armed Forces for 15 years, service which includes three tours in Afghanistan. At the Invictus Games, Jason will represent Canada as a sprinter in the 100, 200, 400, 1500m, and relay events, an opportunity he describes as “…an honour to represent Canada in a different way other than a service member defending our country.”

Founded by Prince Harry, the mission of the Invictus Games is to honour and support those who have faced adversity in serving their country through the rehabilitative power of sport.

Jason is one of many service members for whom that adversity has come in the form of an Occupational Stress Injury (OSI). According to Veterans Affairs Canada, an OSI is classified as, “…any persistent psychological difficulty resulting from operational duties performed while serving in the Canadian Armed Forces or as a member of the Royal Canadian Mounted Police.”

Jason Israel and Team Canada co-captain Natacha Dupuis sprint in Victoria, BC, during Team Canada’s first training camp in April, 2017.

As Jason describes his experience, “Being diagnosed with an OSI, I have been challenged in several different ways. My day to day functioning has changed significantly and I have been through a lot of support systems to make the best of my situation.”

Running became one of the tools by which Jason gradually found himself stepping out of the post-trauma mindset. He began with long runs “…when I needed to clear my head or burn off energy.” Even so, the side effects of medication and trauma itself were still present.

Support systems were vital to helping Jason navigate those obstacles. First, there was his family, his wife of 10 years Amanda and children Jakob (8), Grace (7), and Kaleb (3).

The opportunity to represent Canada at the Invictus Games also provided Jason with the purpose and motivation he needed to counter the sometimes draining process of dealing with injuries. Jason says, “I frequently realized how easy it is to regress toward the negative side effects, but having a focus can provide a source of motivation to move forward.”

Further support came from training camps held at Canadian Forces Base Esquimalt in BC and Kingston. The experience of both camps allowed members of Team Canada to train together twice a day, eat together, and build solidarity in working through their respective journeys as athletes and individuals.

Jason’s relationship with running was also strengthened. According to Jason, “Overcoming the effects of my OSI has been difficult but through my running I am becoming more aware of what my mind and body need.”

Jason’s newest tattoo.

Jason hopes that his recovery can serve as an example and symbol of hope for fellow injured service members. Jason’s message to them is, “There will be ups and downs, easier days and harder days, but know that there’s support through several different programs. Seek out the help you need so that you can make the best of your situation.”

When soldiers engage in battles in life and on duty, so too do their families. The road to the Invictus Games is not just about healing individuals, but families and communities.

When it comes to the impact of the Invictus Games and Soldier On, Jason says, “I would like Canadians to know that the families have also seen great changes in their lives. My family has felt so much appreciation and support, more than ever before, during the lead up to these games.”

  • Ravi Singh

Training runs: the good, the bad, the time to start over

By
Ben Kaplan
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They don’t all go well.

It would be nice if every training run started with hope and optimism and finished with satisfaction and fulfilment, the target met, the bar cleared, the aches and pains merely a symptom of a job well done. But sometimes there is a different outcome.

On Saturday, my goal was to run 30 kilometres: 5k to warm up, then 20k at my marathon pace and the last 5k at half-marathon pace. I enjoy the challenge of these fast-finish runs and in the past they’ve strengthened my body and fuelled my confidence as I strived to run faster marathons.

I started a bit later than normal (I had returned late from Montreal the night before after watching Denis Shapovalov win his quarter-final match at the Rogers Cup). There was a risk of thunderstorms and it was supposed to be overcast, but after a few drops of light rain, the clouds parted and it became sunny and muggy. In my first loop of about 15k, everything was on track. But soon the heat and humidity caught up with me.

I maintained my pace through 20k, but each kilometre was harder than the last. Maintaining my current pace was starting to seem more and more daunting, to say nothing of the prospect of increasing my speed by 15 seconds per kilometre for the final stretch. For the 25th kilometre, I ran as hard as I could. When it ended, there just happened to be a bench alongside the path. I sat down, drenched in sweat.

After two minutes of rest, I got up and jogged home. The final 5k were supposed to be the fastest of my day, but they were by far the slowest. I was disappointed but not defeated. If you knock every run out of the park, then you’re probably not training hard enough. The reason these runs are such good tests is because they are hard. It was still a solid long run. And there will be another chance to prove myself next week.

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