Celebrating Mediocrity: Lessons Learned Running in 2016

October 23, 2016

celebrating_mediocrity2 — Fighting through the humidity at the 18K mark. Image courtesy of Tribe Fitness.

In the days following a big city marathon, the stories that will grab the most attention and dominate the headlines are those that are so extraordinary they’re almost absurd. These are the stories that most vividly illustrate the ability of the marathon to shatter what we considered the limits of human strength and determination.

These are the stories of Jean-Paul Bedard, for whom enduring personal struggles which have claimed the lives of millions did not diminish the sheer grit needed to complete four consecutive marathons over the course of twenty four hours, and of Robert MacDonald, for whom it would have been a miracle at one time to walk again let alone traverse fourty-two kilometres. It is the story of Ed Whitlock, who in fifteen year old running shoes, ran a sub-4:00 marathon at the age of 85.

I ran alongside Mr. Whitlock for a few minutes during the portion of the Scotiabank Toronto Waterfront Marathon that goes out and back along Toronto’s waterfront. Only a few minutes after spotting Ed, the elite runners whipped past us in the other direction, already having hit the turnaround to head back east.

Such stories and experiences can be interpreted a few ways. They are, of course, sources of inspiration for us to push our own limits and opportunities to be humbled by incredible talent. On the other hand, no matter how much we may resist, they serve as points of comparison that make our own achievements feel diminished and our own stories seem insignificant.

On the day of the Scotiabank Toronto Waterfront Marathon, I was chasing my personal best at the half marathon. I was riding a wave of incredible momentum, having already twice run a PB at the distance in 2016. Despite the oppressive humidity and a blister on the bottom of my right foot having formed precisely where I struck the ground with every step, I did indeed run that PB and completed the race feeling optimistic that, if granted friendlier conditions, even stronger results awaited me.

Still, in a pond peopled by Eric Gillis and Ed Whitlock, I barely cause a ripple. At least when it comes to the tangibles of running – overall rankings, placements within our age group, how close our results bring us to Boston – I’m still thoroughly mediocre. I am slightly faster than the average man my age at the half marathon, but to the best of my recollection I have never ranked even within the top 50 in my age group.

If I were to tell anything to a new runner, it would be to embrace this from the very beginning. It would be that in running greatness is not imperative and that constantly measuring ourselves against any conception of it will result in feeling like a failure. When we come to running, we are not chasing an end but cultivating a life skill. What we think will be our greatest moments of triumph will actually prove insignificant in the long term.

In the time I spent distracted by measuring myself against standards, I missed the key realization that running was never meant to be measured. While I’ve had the privilege of seeing many friends experience astronomical growth in their abilities as athletes, I suppose deep down we all know when we first lace up a pair of shoes that while we may very well exceed our own highest expectations, we will probably not be the global sensation that is Ed Whitlock. In my case, I’ve always known that I will never be an impressive runner, never run Boston, and never stand on a podium. As of this writing, I’m okay with that.

What I wish for every new runner to know is that even those moments where we post our fastest times at a distance, or maybe place within the top three in our age categories, are fleeting. They may be the moments of our greatest and most vocal celebrations. They may be the ones that attract the greatest cries of support and congratulations from friends, family, and the running community. They are not, however, the moments when running has the most power in our lives. Furthermore, they are few and far between. They are not guaranteed and if we hunger too strongly for them, the despair produced by their absence is all the more devastating.

Our most important and powerful moments come when we are furthest removed from the celebratory atmosphere of the big race. From the moment we start running, it is likely that years down the line, if it isn’t the case already, that we will have days when we reach points of emotional exhaustion following conflict with family and friends, when our daily responsibilities frustrate us to the point of murderous rage, when the future is wildly uncertain, when we confront the deepest depth of despair and loss.

On those days, the time that we manage to carve out of our day to run will mean everything to us. It will come quietly, like Homer’s rosy-fingered dawn, but these will be our most powerful moments of running. It is in these moments that we realize, in Jean-Paul Bedard’s words, running is not something we do, but something we are* and furthermore an integral companion in a journey towards the better person we hope to be for ourselves and those around us.

It is in those moments, too, that we’re telling a story that doesn’t hit the headlines with a bang, but which makes itself felt every day. When we talk about community building in running, we’re often talking about the tangibles. The money pumped into a local economy on race weekend, the funds raised for charity through that race, and the myriad of growing run crews that have made our sport more social, empowering, and far reaching than ever.

Running’s community building power is beyond running itself. In our journey as mediocre runners, we grow as parents, partners, friends, and citizens. Taken cumulatively, that is an incredible story. At the root of community is the individual who has been given the support and room to flourish. In the cluster of runners who cross the finish line are thousands of such individuals who have been given and have taken that invaluable opportunity. Those are the runners who have obtained wisdom through running that is carried each day beyond the finish line.

For each of us who is invisible on the course, our impact is quietly felt and is the culmination of the steps that we each took in the both the silent and exuberant moments. As you are passed by the elites, as you fail to run your personal best, continue running with the knowledge that with each step you are part of this silent revolution.

– Ravi Singh (@ravimatsingh)

*Bédard, J. (2016). Running into Yourself. Breakaway Books.

Altitude Running for the Everyday Athlete

Training

October 17, 2016

Before this year, I had never been to British Columbia. But in May I ran a half marathon at the BMO Vancouver Marathon and on Labour Day weekend, I ran Kelowna’s Wine Country Half Marathon, part of the Destination Race Series. So when I was invited to run a 20K leg (as part of a four person relay team) at the Whistler 50 Mile Ultra & Relay, I felt pretty comfortable if not confident.

Frankly, I was more concerned about two things. First, this was a trail race and I hadn’t run on a trail of any kind since cross country training a couple of decades ago. The second major worry was the wildlife, namely bears and any creature that could end my life. Unwarranted? Maybe a little, but the race course did weave through the more than 40 kilometers of natural park trails that are a big reason active outdoor enthusiasts including runners and skiers are attracted to this naturally gifted resort town.

Needless to say, running in the town that official alpine skiing venue for the Vancouver 2010 Olympics (640 meters at base level) wasn’t on my radar in the way that it should have been. After all elite runners often live at and train at altitude. When you arrive at a destination that’s at a higher altitude than where you’re usually living, your body automatically begins producing new red blood cells, as a means of carrying more oxygen through your body. But you don’t need to be an elite athlete, this process just happens when you’re running a destination race somewhere like Whistler. That said, elite athletes train at this higher elevation and there’s a whole plan that goes along with that type of training.

You don’t have to be an elite to run in the mountains. That said, it will help to keep a few key points in check (which I didn’t but will next time) when you only have a couple of days to acclimatize before race day.

Dial It Back

You want to go faster. Who doesn’t? Whatever the distance, you’ve put in the training, but if you’re used to running at an altitude that’s say 75 meters above sea level (like Toronto) and you’re race is at Whistler’s elevation, then you’re not going to have a PB, you’re just not, get used to that idea. I didn’t expect a PB. But also didn’t bank on having to dial back my speed as much as I did in the last 7 kilometers of that 20K, it wasn’t pretty. Instead, enjoy the mountain views, because no matter the mountain range (Rockies, Sierra Nevada or the Alps) you will never experience anything quite like it.

Hydrate, Hydrate, Hydrate

It’s a no brainer for anyone who has ever trained and raced. But hydration is ever more important at altitude. Why? That’s because as your body acclimates to the elevation, you’ll body naturally increases its breathes per minute which requires added hydration. Dehydration is the number one cause for athlete fatigue, which make it an especially important consideration for anyone racing. Supplementing water with an electrolyte is also a good way to ensure your body is getting what it needs. And save the brews and cocktails for the post-race celebration since alcohol can dehydrate you more quickly in this environment.

Breathe Deeply

Your breaths per minute will naturally increase when you’re at a higher altitude and by being away of your breathing on race day, you’ll be able to better adjust your pace. On race day, stay focused on your form: keep your shoulders down and relaxed and lead with your ches, which will expand your lungs and maximize air intake. Sure we should be doing this all the time, but it’s even more important in order to help maintain steady breathing and avoid hyperventilation, which can happen when you’re racing on a mountain high.

It was my race to win or lose: Krista DuChene on her Canadian Championship

Krista DuChene

October 17, 2016

A few days after racing the 2016 Olympic Games Marathon in Rio, I knew it was too early to call it a season. I was healthy, feeling relatively fresh and strong, and decided to race the IAAF Gold Label Scotiabank Toronto Waterfront Marathon (STWM), which would also host the Canadian Championship. My main goal would be to win a national title again.

I told my coach that I wanted to take more risk with my training. Rio was all about being careful with training while completely devoting to preventative maintenance, rest, sleep, and nutrition. It was easy and straight-forward to continue with the latter, once I returned from Rio, because I simply plugged back into the same healthy habits and routine I had in place prior to the Olympics. But we took more of a chance with training, ramping up the mileage and intensity of workouts fairly aggressively. I felt I had nothing to lose and was willing to take the risk; I might get injured or ill but how would I ever know if I did not try? I successfully completed my highest-ever week of 180 km but was only able to log 174 km the following week after simultaneously succumbing to both the cold and G.I. illnesses floating around. I nursed myself back to good health and continued focusing on marathon-pace specific workouts while commencing a slight taper. It was at this time that my left achilles started to give me some grief. Fortunately with great care from my physiotherapist, Paul, and remaining on trail and treadmill soft surfaces, I was able to get through it so that it wasn’t a factor on race day.

In trying to determine pacing needs for the race, it was difficult to give race director, Alan Brookes, a solid number. I knew I was peaking late with my fitness but my 9 week build was so different than any of my other ones. The strongest-ever Canadian women’s field at a national championship was going to include five other women who could likely go under 2:35: Rachel Hannah, Dayna Pidhoresky, Tarah Korir, Leslie Sexton and Erin Burrett. Lanni Marchant would be switching spots with me, doing the broadcast this year, with plans to race New York city a few weeks later. Like any marathon, pace was going to be strongly determined by race day conditions. For the 2 days leading up to race day, the weather was showing a combination of cloud, sun, lightning, wind, and rain. I’ve raced long enough to not obsess about the weather yet also not underestimate the effect it can have on performance, regardless of your fitness level. Media commitments and expo activities kept me busy on Friday but Saturday was free and clear, allowing me to rest and relax comfortably in the hotel. The forecast within the last 12 hours before start time was then consistently showing humidity in the mid 80’s. That was a red flag for me. I once raced STWM with high humidity and it was ugly. Very ugly. On race morning, I figured fast times were not going to happen so it would be my experience, and heat and humidity training for Rio, that were going to give me the confidence to race well.

Dayna and I decided that we would start around the same pace but if one felt stronger, we’d split with our pacers. It was after about the first one or two kilometers at 3:30/km that I knew I needed to slow it down, just slightly. Humidity is a silent killer and I was not going to risk blowing up by starting too hard. Additionally, with no sun and some rain patches, the ground was somewhat slippery. Dayna moved ahead and was in the lead for the majority of the race, just enough ahead of me that I could keep my eye on her. Meanwhile, Rachel was just enough behind that she could keep her eye on me! Being sandwiched was ideal; we all wanted that Canadian title and I had one to catch to get it and one to keep away from taking it. It was my race to win or lose. Around the time I caught up to Dayna at around 32 km, Rachel caught up to me. I continued to press on, staying focused and patient, knowing I wanted that national title more than anything.

The Canadian record and (ridiculous) World Championship finish times were out of reach by this point. So it was about grinding it out. Over the last 10 km I was able to gradually widen the gap and successfully cross the finish line with celebratory arms in the air as Canadian champion. It was a rather emotional finish for me as I thought about my husband and kids’ devotion to my training over the last several months. It is difficult for a mom to put herself first but Team DuChene allowed me to do that, and we succeeded. With the Canadian flag over my shoulders, I shed a few tears and held dearly to the memory of hugging my family immediately upon my finish in Rio. I did it. We did it. We made 2016 my year as Olympian and Canadian Champion. And I have so many to thank.

It has been a bit over 24 hours since completing the marathon. I have smiled and teared up over many congratulatory messages, and enjoyed a few sweets, several cups of coffee, and some precious quiet time in a still house with the kids at school and me not out training. I have several speaking engagements ahead that I look forward to, along with savouring the outcome of this incredible year. As for what’s next, obviously a well-deserved break. A spring marathon will likely be the plan (when I’m 40!) but for now, it’s another cup of coffee and square of chocolate.

To each and every one of you, I thank you. From the bottom of my heart, I truly thank you.

Inside Ed Whitlock’s Method: Is He the Greatest Runner of All-Time?

CelebrityTreads

October 17, 2016

Photo Courtesy: Canada Running Series

In 2005, the New York Times had a piece on Ed Whitlock just after he ran two marathons under three hours in his 70s: after crunching the data, they determined his performance was the most impressive ever completed by a marathon runner. The difference between his finishing time and other finishing times for people his age was more significant than any world record at any distance than any other runner had ever completed.

That was eleven years ago and before yesterday’s race, when Whitlock broke another record. At 85, Whitlock completed the marathon in 3:56:38, more than 30 minutes faster than anyone had ever completed a marathon in his age group.

Whitlock was perhaps already the world’s most impressive runner. And then he went much further than that.

I saw Ed on the course yesterday and he was smiling. Granted, this was in the early stages of the marathon race, but still: anyone approaching Whitlock at the Expo would’ve have seen a genial older gentleman, resplendent in a slim-fitting grey suit, eagerly listening to the other speakers and spending time with anyone who wanted a photograph. He doesn’t look like an elite athlete. But don’t be mislead. Whitlock has the dedication that runners half his age (three times?) long for. Running is his passion. It’s his north star. It’s his heart. He’s been through injury and personal setbacks, the same life dramas as everyone else — except, at 85, he’s taken more than his fair share of blows. Many times it seemed like his career was over and when we interviewed him last year, he wasn’t sure if he’d ever run the marathon again.

Asked to explain his famous running style, in which he runs three hours through the cemetery near his home, he said in his martini dry fashion: “You go the cemetery and by comparison to everyone else there, you’re in good shape.”

Whitlock doesn’t have a shoe sponsor. When asked about the vintage of his sneakers and his singlet, he said they were, “very well-worn.” I asked him three tips for having a long running career and he said quickly that you need good genes and good knees, and when I said that makes his talent sound arbitrary, he said: “Have a lot of patience. Have time to waste.”

He was asked how he felt going into Sunday’s race. “Apprehensive,” he said.

What’s your plan to get over that apprehension, I asked. “Get to the start line, I guess,” he said.

What do you think about when you run? “When will this be over.”

In a sport where we have any number of heroes, like Eric Gillis, Krista DuChene, Lanni Marchant, Reid Coolsaet and Rachel Hannah, who not only run fast, but are delightful, offering encouraging words to runners who applaud their grit. Ed Whitlock stands apart. At 85, he just broke another record. In our cover story, after the writer pleaded with Whitlock for some kind of insight into his singular greatness, Whitlock finally gave a straight answer.

How does he do it?

“I have a great deal of what you might call perseverance, I guess.”

Canadian Marathon Champions at Scotiabank Toronto Waterfront Marathon

AttheRaces

October 16, 2016

(Photo courtesy: Athletics Canada)

More than 25,000 runners from more than 60 countries took over the streets of Toronto on Sunday for the Scotiabank Toronto Waterfront Marathon (STWM), which along with the marathon included the half marathon and 5K events. Kenyan’s runner Philemon Rono was the winner of the men’s marathon and Shure Demise claimed the women’s title.

Today’s marathon also marked the Canadian Marathon Championships where Antigonish, Nova Scotia’s Eric Gillis (2:13:42) was the first Canadian male to cross the line (fifth overall) and in the women’s marathon it was Krista DuChene of Brantford, Ontario claimed the Canadian women’s title. In the men’s Kip Kangogo (2:22:13) and Jeff Costen (2:27:33) finished second and third among the Canadian runners, while Rachel Hannah (2:34:34) and Dayna Pidhoresky (2:40:38) were the top Canadian women’s finishers.

With the humidity on high in Toronto, runners including DuChene found the race to be a tough battle. But in her usual formula of patience and persistence she was able to gut out the win. For Gillis it wasn’t the humidity so much as having a short recovery period between marathons. And while it might not have worked out exactly as Gillis would have preferred, he’s comfortable with how he managed the race overall.

Running your first half or full marathon at STWM? Make your race memorable and one to be proud of with these tips

UpToSpeed

October 14, 2016

If you’re running you’re first half or full marathon this weekend at the Scotiabank Toronto Waterfront Marathon, you’ve picked a special race with a gorgeous course filled with positive vibes throughout. That being said, you may still be feeling nervous. Thankfully, we have some seasoned marathoners and experts with some simple tips to make your race experience special.

Ben Kaplan (@irunningben), author, sub-3:00 marathoner and iRun boss man:

1. Arrive early and bring a trash bag to keep warm before the race.

2. If you can’t sleep the night before, let it go. Performance will not be dictated by that. I can never sleep the night before and neither could Prefontaine.

3. Try and have a friend somewhere out on the course. It’s a really cool moment when you give someone you love a high five while racing.

Rachel Hannah (@rachelhannahrd), elite runner and Pan-Am Games bronze medalist:

1. Run even pacing throughout.

2. Hydrate early and often. Hydration guidelines vary person to person and depend on temperature but a general rule of thumb is to aim for 0.6-0.8 litres/hour of racing.

3. Enjoy the moment and prepare your finishing pose.

Andrew Chak (@andrewchak), iRun’s very own Obsessed Runner:

1. Go to the expo on Friday. More selection, first access to swag, and allows you to rest on Saturday.

2. Study the course map and get to know the neighbourhood cheer squads – it gives you something to look forward to.

3. Wear something distinctive to make it easier for friends and family to spot you. If you wear something more like a costume, you’ll definitely get more cheers.

Heather Gardiner (@catchingheather), Tribe Fitness founder and cheer station leader:

1. Pace yourself at the start. You’re running uphill to Bloor. Don’t get caught in the excitement and gas yourself out too soon.

2. Look out for the TTC tracks! As much as you want to get caught up in the moment and let the energy of the city pull you through, keep your attention on your feet and stay clear of the tracks along Bathurst.

3. Enjoy the sights and sounds. I love the sights of this course as it winds through some of my favourite areas of Toronto. As for sounds, Toronto’s epic run crews will have you motivated and inspired right until the finish line. You’ll find my crew, Tribe, just past 18km. Need a power up high five? We got you!

Best of luck to all running their 1st, 2nd, or 100th race this weekend!

Is Running Too White?

AttheRaces

October 13, 2016

cnsc7yiweaay2uj-jpg-large — The Run Regent crew at one of their Wednesday runs.

“Is running too white?” It may look so past the elite corral at a major marathon. It’s a provocative question and a tough one to to tackle in an in-depth manner. Doing so requires discussions around a multitude of issues including community safety, socioeconomic factors, cultural influence, and privilege.

I know I can start, however, with personal experience. As a first generation Canadian of Trinidadian descent and South Asian origin, I’m among those whose background places them at a higher risk of heart disease and Type II Diabetes along with those of African descent.

These broad trends have played out in a very real and frightening manner throughout my life. On the eve of my fourteenth birthday, my father suffered a mild heart attack. He was initially one of nine brothers and is now one of six, with two of his three deceased siblings passing away due to preventable diseases before the age of sixty. Since then, as the first person in my family to run, I’ve been able to bring my dad along for the journey, supporting him in becoming a runner at the age of 58.

With dad at the 2015 Toronto Yonge Street 10K. Image via Canada Running Series.

I also have the experience of witnessing in myself the radical changes running can bring, both mentally and physically. Finally, I have the privilege of being in the middle of a running boom with many leaders in my age group in a city that proudly proclaims itself as the most diverse in the world. I know then, with running’s wonders and with its current explosion, that we’re presented with a golden opportunity.

To at least scratch the surface, I talked to three leaders in the city to learn a bit about how they’re leveraging the running craze and their personal experience to foster more inclusivity in Toronto’s running community and broaden the reach of running’s benefits.

Justin Osei-Dwumoh and Moe Bsat are staples at Parkdale Roadrunners, a group that immediately stands out for, as Moe says, “having more minorities than white people.” Moe points out that there are so many Fillipinos they have their own sub group within Parkdale known as the Adobros.

Justin and Moe both acknowledge that, going back to their days as high school runners, distance running was and to some extent still is viewed as a “white guy thing,” which Justin partly puts down to representation. He jokes that a Canadian or American person of colour, “with a bunch of tattoos and a grill needs to win a big marathon and change things the way Tiger Woods did for golf.”

In a smaller but incredibly impactful way, this is precisely what Parkdale has accomplished with their social media presence. They’re not the sinewy Kenyans or clean cut collegiate runners that you’d typically see in running magazines. The vibrancy within the group strikes you immediately when they show up in your Instagram feed. That representation and the potential for someone intimidated by running with no previous connection to the sport to see a group where they feel they can be welcomed can’t be underestimated.

Parkdale Roadrunners bring the team spirit at the Toronto Waterfront Marathon. Image courtesy of Parkdale Roadrunners.

Justin, a former competitive basketball player, as was Moe, says that the cultural connection to distance running wasn’t present growing up (he’s Ghanian/Jamaican), and that may serve as a hindrance. He says, “A lot of guys who grew up playing basketball or football never transition out of it. They just keep chasing the dream. Even if they do transition out, it might be to crossfit or weight training so they still have that intensity. Distance running just isn’t a natural fit for them.”At Parkdale, leaders have used their personal experience to incorporate elements of sports and culture that resonate with members and that they recognize, creating something of a gateway for that transition. “You can say that we have kind of a street, hip-hop culture at Parkdale,” Moe says, adding, “We have the matching uniforms, the team spirit, and the social aspect where everyone lifts each other up.”

It’s Justin’s hope that the momentum they’ve built can help them take running more and more to youth in the city who will see it as something they can pursue that doesn’t necessarily require the seriousness of being an Olympian or chasing after Boston and where they can still have the social aspect of a team.

Khadijah Salawu is the founder of Run Regent, which runs out of the Regent Park area of Toronto. She founded the group with support from U for Change, which facilitates youth programming in the area, after noticing that the running boom didn’t seem to reach the neighbourhood in the same way that it did others in the city.

Khadijah says that the predominant image of a runner that’s been created by the recent boom also has its drawbacks and that those of certain backgrounds may not feel they fit the aesthetic of a runner. It’s not just the often expensive gear that you may feel pressure to purchase in order to be a supposedly serious runner, but the tight fitting clothing that certain cultures or religions may not deem appropriate. The image of the 24/7 “hustler” up in the morning to run in trendy gear before a yoga practice also may not look attainable for someone juggling school, multiple jobs, and family.

Much like the crew at Parkdale, Khadijah built Run Regent from the grassroots, engaging community members one by one to build something they felt they could be a part of. Khadijah posted flyers – not everyone is on social media, y’know – and attended community meetings to explain face to face what running could offer, namely the health benefits, which she feels can get lost in the image and the hype but which made running personal for those she met.

“We talk to people as much as we can,” Khadija says proudly. “Even when we’re out running, we stop and talk to people and explain what we’re about.” Taking this approach, those they engage see a less “commercial” and more approachable runner, one who looks like them and also happens to be enjoying it.

When they run, the philosophy is simple. No one left behind and support each other. No pressure to reach lofty goals. The group has been going for just under a year now and continues to grow having survived its first winter.

When we talk about diversity, what we’re really talking about is what Khadija refers to as equity. It’s not just a matter of being present in a community, but having a role in shaping it and the opportunity to draw from its riches. Toronto is certainly diverse and it’s running community is rich, but full participation is still lacking for many groups and in some areas of the city. The issues I noted at the beginning still loom large when it comes to determining the makeup of running. Through the proactive approach of the upcoming generation, however, change is happening.

In a sense, what Parkdale and Run Regent have done is not particularly groundbreaking. They simply listened to those they hoped to reach and began to reshape running in a way that made groups that weren’t typically involved in the sport feel they could belong. That’s equity and true inclusiveness. I’d like to think I did the same thing for my father.

I’d like to think, also, that these efforts will serve as a foundation for a long-term change. One thing that Khadija, Moe, Justin, and I share, with eight nationalities between us, is that we didn’t have parents or family members who ran. Should we ever become parents, our children will have parents who run. They will hopefully have the models of health that we didn’t. If the movement started by groups like Parkdale and Run Regent continues to build, the effects on the next generation can be powerful.

– Ravi Singh (@ravimatsingh)

Getting Ready for a Race? Sportstats wisest racer has tips!

AttheRaces

October 12, 2016

By Alana Bonner

Pre-Race Prep: What do you do to get ready for the big day?

Have you ever had a nightmare about arriving at a race without your running shoes and suffering through 21.1k in flip flops? Well I have! So to quell my deepest darkest race day fears I prepare (or more precisely, over-prepare) the night before my race. Here’s a glance at my top 5 pre-race tips I use to ensure I am all ready to go when the start gun goes off!

Registration confirmation & date/time double check!

Am I actually registered for this race or did I imagine it? Is the race on Saturday or Sunday? These may seem like funny questions, but failure to double check these simple things can result in unpleasant surprises on race day. I’ve gotten up at the crack of dawn and excitedly driven an hour to a race on a Sunday morning only to arrive to an empty parking lot with used water cups and banana peels strewn about. Guess when that race was? Saturday! Similarly, I’ve presented myself at the race kit pick-up desk on the morning of a race only to find out that I’d forgotten to sign up for the race! Now I double check, triple check, and quadruple check the exact date and time of the event and ensure I have a printed copy of my race registration confirmation in my hand before anything else. Some online registration platforms also offer the ability to view the list of registered runners. Not only is that a great way to make sure your online registration went through, it’s also a sneak peek at how many runners you’ll be sharing the starting corral with!

Where am I going? How am I getting there? What is the parking situation?

Not every race will be within a 5 minute walk from your front door. Besides the feeling of knowing you are well trained and ready to tackle the race course, nothing feels better than being confident you know exactly where and how you’ll get to the event. Race morning is not the time to start checking your mapping apps and asking for directions. Your mind should be in race-mode, not traffic navigation mode.

If you’re driving to the event, simply knowing how to get there is not enough: Where will you park? Is available parking close to the race site? Is there a shuttle bus from the parking lot? Don’t arrive unprepared and waste your precious warm-up and pre-race port-o-potty time trying to find your way around blocked roads to parking lots that are full!

Tech-check!

I love my GPS watch. It gives me the data I need to confidently maintain and execute my race plan. Unfortunately batteries don’t stay charged forever, so don’t fall victim to the low battery woes: check your gear the night before!

Some people love to race with music. Besides making sure your gear is charged, your earphones work, and your favourite playlist is ready to go, also make sure you haven’t accidentally selected the “repeat” button on one song. Wonder who fell victim to that rookie mistake? Me! Yes, I listened to the same song on repeat for 21.1km joyous kilometres and can now expertly sing every word of Kelly Clarkson’s song “Stronger” as a result!

Wardrobe: No malfunctions please!

Everyone always says “don’t try anything new on race day” and I’m here to tell you one more time: take that advice! From socks to arm warmers, underpants to hair ties, sunglasses to tights, a great way to ruin your race is to show up wearing something you’ve never run in before and suffer the consequences of a mid-race wardrobe malfunction. I wanted nothing more than to wear a pair of red spandex tights for my Santa-themed race so when those tights arrived in the mail the afternoon before my race I was ecstatic! Fast-forward to the next morning when I looked fabulous dressed all in red but quickly lost my usual cheerfulness when the starting gun went off and I tried to run in those lovely tights for the first time in my life — there was nothing fun about the next 5 kilometres of struggling to hold the slippery spandex tights up so they wouldn’t fall right down around my ankles!

Lay it all out the night before!

You don’t want to be scrambling the morning of a race, frantically wondering whether you have everything packed away at the last minute only to arrive at the race and realize you don’t have any socks! Save the rush, save the stress, save the second guessing: lay it all out the night before!

Alana Bonner is iRun’s newest columnist. Have questions about racing, about preparations, about life? Email ben@irun.ca and the runner with the most races on Sportstats will respond.

How Do You Solve a Problem Like Rio?

Krista DuChene

October 11, 2016

Krista DuChene takes a long hard look in the mirror after racing an Olympic marathon and approaching 40 and reaches a bold conclusion: the best is yet to come.

In preparing for the 2016 Olympic Games I did not allow myself a backup plan. I was going to approach what would likely be my only Olympic experience with no alternative in mind; I was not going to let a planned fall marathon allow me have a sub-par Olympic marathon. If the going got tough, I was not going to mentally check myself out of the race because I had another one lined up.

Then I had a great Olympic marathon. My heat and humidity-focused training allowed me to successfully execute my race plan; to start conservatively and move my way up the field to place above my ranking. I was elated, particularly when I ran into the arms of my loved ones immediately upon finishing. A dream come true. Becoming an Olympian was incredible and something that can never be taken away from me.

Back to thoughts of a fall marathon, I must be honest. During my Olympic training, I did have the idea in the back of my mind. I just didn’t say anything to anyone nor allow myself to think much about it. So once I felt recovered from my OIympic marathon, I started jogging and swimming in the village while continuing to enjoy the sweets I had gone without for weeks. I spoke with Coach Rick and expressed my desire to compete with STWM Race Director, Alan Brookes. I’d be racing in another Scotiabank Toronto Waterfront Marathon! Then, like every other return to training, the novelty of the sweets wore off as the hunger for competitive racing returned. My over-indulgence in my aunt’s butter tarts solidified the desire to resume my routine—time to get serious again.

I transitioned from recovery to full-time training for my two marathons that would be nine weeks apart. I’ve always believed that one can run two quality marathons per year so a fall marathon made sense since my last marathon, my Olympic-qualifying marathon, was in April 2015.

Many of the marathoners who had to compete in 2016 marathons called it a season. That wasn’t the case for me.

In preparing for Rio, we took very little risk so I was happy to change things up by committing to race the Scotiabank Toronto Waterfront Marathon, my favourite race in the world. The opportunity to run a faster race between two championship races, 2016 Olympics and 2017 Worlds, made sense. I had nothing to lose. I was an Olympian. Once the kids were in school full-time, I’d have six weeks to log serious kilometers and tidy up my diet.

Many athletes are asked their post-Olympic plans, sometimes evenly immediately upon completing their event, good or bad. When I was in Rio amongst other Olympians having these conversations it revealed a set of mixed emotions. Some knew they were done. They had been at it a long time, needed to focus more on family or establishing a career, or had given everything possible to achieve their goals. Others knew they’d target Tokyo, 2020. Then there were those of us somewhere in between. At 39, and with three children and a history of significant injuries, one would easily conclude that Rio was my one and only Olympic experience. While this may be true, I’m not retiring any time soon—nor ruling out Tokyo.

There are reasons for this:

1) I have only had one year of training with all of our children in school full-time.

2) I have only been competing at this level for six years.

3) I have already established my other professional career as a Registered Dietitian, which is less fun than marathoning!

There are athletes with running careers well into their 40s. I’m still going to bed and waking up with energy and motivation to train and compete.

I’ve never done the research to determine the odds that I’ve already likely had my fastest marathon. Likely, they’d say I have. But so far I’ve beaten the odds in so many ways that I refuse to stop reaching high and aiming to run another personal best. There are things we haven’t tried in my training and now’s the time to try. So I continue to press on and make the sky the limit. Here are some future possibilities:

1) Championship races: 2017 Worlds in London, England, 2018 Commonwealth Games in Gold Coast City, Australia, 2019 Worlds in Doha, Qatar, and 2020 Olympic Games in Tokyo, Japan.

2) Masters records of various distances. I’ll be 40 in January 2017!

3) World majors: Tokyo, London, Berlin, Chicago, New York. I completed Boston in 2005.

4) Travel to each continent for training or racing. I’ve been to Asia, South America, Europe and obviously North America. I’ll likely omit Antarctica (but who knows!); only Africa and Australia remain.

I’ve always said to set the bar high and make your ceiling your floor. There’s no stopping me. Ho

“I Got Runs in My Head and They Won’t Go, Spirits in My Head and They Won’t Go.”

Why I Run

October 11, 2016

The inside story of The Strumbellas and how their guitarist—running with his mom—co-wrote Spirits, his group’s infectious, awesome-to-run-to hit song

By Ben Kaplan

iRun: As your band gets more popular, does that make you run more, or less?

Jon Hembrey: It might seem counter-intuitive, but I’m actually running more these days. I’m not sure if it’s just that I’m more into it right now or that we’re so busy I find myself having to take advantage of every bit of free time I get. So if I’ve got some time in the morning, I might as well just get out there and run. Once I get in the mindset of just “Go out there and do it,” I find I have more time than I think. So I end up running more.

iRun: Why do you think so many successful musicians are runners? What does it do for you?

Hembrey: I’m not really sure. It’s definitely a challenge to keep active on the road. You’re travelling so much and don’t have a lot time for yourself. I like it because it’s easy—all I need are some running shoes—and you can do it anywhere. I usually go out in the mornings so it gives me some time to myself and I get to explore all the cities that we visit. Sometimes it’s my only chance to actually see the cities we’re playing in.

iRun: Can you give me a sense of your current running routine? How often do you go out, how far?

Hembrey: I usually run somewhere between five and seven kilometres two or three times a week.

iRun: Your mom got you started, right?

Hembrey: It’s kind of funny but my mom got me into both running and playing music. About five years ago I had been casually running for awhile, really casually…like honestly once or twice a month. My mom had gotten into it and signed up for the Sporting Life 10K in Toronto. She asked me if I wanted to try it, so I did. Signing up for it really made me commit to more of a schedule because I wanted to finish the 10K. Ever since then I’ve been a pretty consistent runner.

For music, I had just randomly said to her one day in high school that I’d like to play guitar. The very next day she told me she had booked lessons for the next week. That’s very much her attitude when it comes to trying new things. Just get out there and do it.

iRun: She sounds awesome.

Hembrey: My mom has always been very active and she’s all about getting out there and trying new things. She runs and kayaks and takes her dog Henry for a walk in the woods behind her house all the time. She’s always been a big inspiration for me.

iRun: Do you have any ambitions to further your running? Do you see yourself as a marathon guy?

Hembrey: As I’ve started running more I’ve been thinking I might try a half marathon. So that’s my current goal. And then once you’re there, you might as well try for the other half and just make a full marathon so who knows!

iRun: I got to tell you, I love Spirits so much. It’s such an uplifting, phenomenal running song. Have you ever tried running to it?

Hembrey (laughing): I don’t usually run to Spirits. Maybe when we’re in the recording or mixing process I might have thrown it on once or twice to give it a bit of a critical listen while running.

iRun: Can you give me a sense of the songwriting process. Do you know you have gold in the studio?

Hembrey: Simon is the primary writer. He’ll usually send out a demo to the band and then the rest of us all weigh in with suggestions and parts to fill it out. It’s a fairly collaborative process.

Unfortunately there is no easy “gold test” in the studio. You’re so invested in the songs, it’s hard to take yourself out of the moment and really listen with fresh ears. You’re in there making the music you want to make and that’s what you’re mostly focused on.

I usually find myself falling into two extremes while in the studio. It’s either “I can’t believe how amazing this sounds” or “This is total garbage.”

iRun: What do you like running to and, as a follow-up, how do you feel on a run? (For me personally, Graceland is the perfect running song—uplifting, not too heavy, helps me keep my pace).

Hembrey: Graceland is an awesome song. That’s going on my running mix for sure! I usually go for something a little on the pop side of things. Singalong choruses and a nice mid range tempo. If I hear something on the radio or if we play with a really cool band, I’ll usually throw them into my running mix for a couple weeks.

Nothing too fast either. I tend to play the air drums while I’m running. So I’ll flail my arms along to parts of the song I love. I imagine it might look a little weird.

iRun: If you could run with any musician of all-time, who would you run with and, if you could both listen to the same song, what song would it be?

Hembrey: If I could run with one musician, it’d have to be Jimi Hendrix. I’d put on Don’t Think Twice It’s Alright and geek out about Bob Dylan.

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