Running to Remember

July 7, 2016

Jane Williamson 35, Toronto

My full marathon started as a personal challenge and a test of my endurance. I’d run three half marathons and had much discussion with my husband before I decided to take it on. My best friend was so excited, she signed up on the spot. She’d be training towards a Boston qualifying time. We planned to motivate each other through training. We compared our training schedules, types of running shoes, cross training and the best flavours of Gatorade.

We talked every day, multiple times a day. One morning I couldn’t get a hold of her. After anxiously waiting for a response I was notified she had died. She was depressed and had committed suicide. My world crashed down around me.

At the funeral her friend/running partner and I decided that we would still run the race. It would no longer be about personal goals, it was about honouring her.

The training was nothing like I’d planned. I struggled to eat, drink and sleep. I was weak and weary. I spent many runs crying. The marathon had taken on its own life. Somehow I trained to 36K. Often I thought of quitting or laying down and never getting up, but friends came without fail to drag me out for runs. They listened to me debate the meaning of my life. The morning of the run I stood in my assigned corral wearing a pair of her running tights and a shirt with her artwork on the back. I reflected about how differently my journey to this place had turned out. Instead of my best friend, there were six companions standing in various corrals, all wearing the same shirt as I, all there for the purpose of love and support. I felt strangely calm and ready, more so than any other race I had done. Over the next four hours and 50 minutes I traveled 42.2 km. I went through every emotion possible and by the time I crossed the line I was exhausted and sobbing. My friends and family held me while I cried on their shoulders. The marathon brought me through intense grief by giving me a reason to keep going, one foot in front of the other. It kept me bonded to my best friend who I miss every day. It gave me closure on that period of mourning. It’s an experience I won’t soon forget.

Five Tips for Running on the Beach

Training

July 6, 2016

Summer is a time to get away and unwind but it doesn’t mean you have to skip your run. In fact, this is the perfect time to make your training fit your location and try beach running while on vacation or up at the cottage.

By Pamela Mazzuca Prebeg HBSc Kin.

Think of summer as an alternative to hill workouts since running on sand offers greater resistance than pavement, not to mention a more tranquil scenery. Even the most seasoned runner will find the altered surface a welcome change and challenge. In fact studies, show that running on sand can burn up to 1.6 more calories per mile than running on pavement. Before you lace up and hit the sand here’s a quick checklist to keep in mind.

Changing Tides

Check the tide charts and try to run at low tide, when the sand is wet, this will give you the most leveled and hard-packed sand. Dry sand is fine for short runs but be sure not to over do it because it is a great deal more challenging

Shoes or Barefoot?

While running barefoot allows your foot to go through its normal full range of motion, it’s best to restrict it to just 15-20 minutes and only on wet sand because it could cause or worsen plantar fasciitis increase the risk of ankle sprains and Achilles injuries. If you are wearing shoes be sure they are tight mesh to help keep the sand out and be sure to wear socks or rub Vaseline on your feet to avoid blisters.

Surface Rules

Look for sand that is as leveled as possible, if all you can find is a slight slant be sure to do a run out-and-back to even out the slant. Even if you are a barefoot runner be sure to pack your shoes just in case the beach is rocky or full of shells. Remember to consider the length of the beach, and plan your training accordingly because there’s nothing worse than unintentional running repeats when you were hoping for a long run.

Sun Safety

Don’t forget the sunscreen, a hat and sunglasses as the sun will be beating right down on you and reflecting off the water. Try to avoid running between the hours of 10 am to 4 pm, when the sun is the hottest and don’t forget to stay hydrated.

Ease Into It

Changing the surface you’re running on can really shock your legs, especially if you go barefoot. Take it easy when you’re starting out; keep your runs short and your speed slow because your feet, ankles, Achilles and calves will probably be fatigued and sore the next day.

You Ask, JP Answers: How to Run for A Lifetime

Training

July 4, 2016

This week, I thought I would try something different. I’d like to address an issue that comes up in various forms in the correspondence I get throughout the week, but it’s one that has the central theme: Is my desire to be perfect sabotaging my running?

One of the privileges of being a high-profile athlete is that I have the opportunity to speak to many organizations, school groups, and fitness classes. I’m often asked what motivates me to sacrifice so much in order to train at the level I do. Inevitably, I mention that running has always been my faithful companion. There were indeed times in which I felt I was running away from personal trauma and later, my subsequent battles with addiction. More recently, it feels as though I am running towards what scares me most, on the belief that no matter what kind of day I’m having, I always find a better me waiting on the other end of a workout.

There is something almost magical about running. By placing one foot in front of the other and making contact with the ground below our feet, we engage in a subtle dance of connecting and disengaging. It is within the rhythmic cadence of these footfalls that I begin to silence the negativity and self-doubt that has lingered and accompanied me for as long as I can remember.

As a community leader and as someone who has found inspiration in running, I am passionate about encouraging others to awaken their joy through sport. I’m also keenly aware that despite how enthusiastic people are to the idea of embracing a new fitness regimen, their enthusiasm often wanes, and all they are left with is further disappointment and negative self-talk. In light of this, I thought I’d share with you three strategies to ensure your passion for wellness becomes a life-long companion.

“What are you doing when you feel most beautiful?”—Jacqueline Novogratz

I’m entranced by the haunting nature of this question, and by how it speaks to what I believe to be a new lens from which to look upon how we approach sport and fitness in general. Instead of taking up running, crossfit, or even yoga, as a means to look fit and beautiful, consider how this activity makes you feel rather than how it makes you look. Does it bring you joy, or do you leave your workout feeling depleted and inadequate?

“The people you surround yourself with influence your behaviors, so choose friends who have healthy habits.”—Dan Buettner

Whatever you do, don’t dismiss the importance of ‘community’ as an essential factor in fostering a sustained wellness program. I know from my own experience, that running can feel rather isolating at times, so being engaged with other athletes through social media allows me to feel connected to something greater than myself. And more importantly, it is through this broader connection that we begin to nurture empathy, and that in turn allows us the distance we need to ‘right size’ our own successes and disappointments.

“Perfection is not pretty, it is not exciting, and it limits us in every area of our life. It is only in our mistakes that we truly gain glimpses of our potential.”—Petra Kolber

Who doesn’t want to be perfect! The best mom, the best employee, and the best athlete. The problem with being obsessed with perfection is that it sets us up for a lifetime of feeling deflated and disengaged. When we think about the most inspiring people we know, chances are we were drawn to them not by their status or because of their perfectly polished image, but rather, it is their story of overcoming that engages us. We are drawn into their ability to wade through adversity—it inspires us, and it empowers us. So, the next time you’re fighting negative self-talk, consider whether you have allowed that toxin known as ‘perfection’ to creep back into your story.

“Only to the extent that we expose ourselves over and over to annihilation can that which is indestructible be found in us.”—Pema Chödrön

Somewhere along the way you are going to face the decision whether to continue your commitment to your wellness program, or to allow complacency and inactivity to take root. It’s at this point that I invite you to allow your curiosity to speak much louder than your fear and your boredom. It makes no difference whether you are an elite athlete or a relative newcomer to your sport or fitness program; in both cases, you are facing the same struggle—making a decision to navigate the discomfort of a new threshold, knowing that personal growth always lies just beyond your comfort zone.

Follow Jean-Paul’s blog at breathethroughthis.com and you can find him on Twitter @runjprun.

7 Things You Didn’t Know About the Runner Raine Maida

AttheRaces

July 4, 2016

Best known as the lead vocalist for Our Lady Peace, it’s fair to say there are probably a few things you didn’t know about rocking Raine Maida, including the fact that he’ll be playing, for free, at the finish line at a Canadian half marathon in the fall.

7. His real name is Mike. He changed it to Raine because there was already a Mike in the band.
6. Our Lady Peace released not one, but two greatest hits collections: A Decade, and The Very Best of Our Lady Peace (Superman’s Dead live, anyone?).
5. He’s married to Chantal Kreviazuk and both of them were given the Order of Canada in 2004 for their humanitarian work and yes—she’s a runner. Here’s her latest interview with iRun. (“I love how inspiring running is,” she says. “I love how you feel in the end.”)
4. They met at a Pearl Jam concert in 1996.
3. His hero is Bruce Lee.
2. He was once a part owner of a mixed martial arts gym in Toronto and has always enjoyed working out, and running. The gym is closed but he still works out, and runs, all over the world.
1. He’s performing at the Rock ‘n’ Roll Oasis Montreal Marathon on September 25 with Our Lady Peace in a free concert for 35,000 participants and their family and friends!

See you there!

Weeks Away from the 2016 Rio Olympics Krista DuChene Is Ready

Krista DuChene

July 4, 2016

Since January, I have more or less built for three weeks then had a taper week that included a race. It is a pattern that has worked quite well, which I have quite enjoyed. So upon recovery from the Calgary Half Marathon I ramped up the kilometres again for a few weeks before decreasing to compete in my final scheduled race before the Olympic Marathon. Prior to my taper week, I hit 170+ km, which was a good taste for what is to come in July.

There was one particular day that I had one kilometre repeats to do. Boy, did the previous day’s 31 km run take the speed out of my legs. I only had 7 repeats to do but they were slow! I could have done them over and over but not any faster. I never get concerned about workouts that don’t nail the target. Rather, I look at the big picture to know why and then move forward. As expected the next week I hit my 400’s with speed. Definitely the lower mileage helped as did the numerous hours spent off my feet while unfortunately, my three children suffered through a nasty and lengthy gastrointestinal virus. Other than the extra laundry and cleaning, and seemingly endless rinsing of buckets, it was a fairly physically relaxing week. After all, sick children don’t need meals, don’t go anywhere nor have the energy to fight with each other.

Once my husband returned, I escaped to the basement bed where I successfully caught up on my sleep and headed straight to Toronto after my midday massage on Friday. There was no way I was going back to that house!
The weekend was going to be a big one and I had been looking forward to it for weeks. Marathon training with children doesn’t give much opportunity for a social life. I wouldn’t change it for the world. I don’t think many training for the Olympics have much of a social life. After arriving in Toronto on Friday I had a lovely dinner with Dayna and Catherine then another very restful sleep. There was some partying going on across the street but it was just background noise for me. Not having to get up for anything in the night was refreshing.

The inaugural Toronto Waterfront 10 km was incredible! It was the start of a wonderful day. I had a good warm up, tossed the watch, and decided to keep the leader within reach while embracing the pain. Dayna was ahead for much of the race and just before the 8 km mark I decided I needed to make my move on the hill. Fortunately it worked; I was able to close the gap, surge ahead, and hold on for the win in 33:50. My normal style is to run my capable pace, consistently from beginning to end, so the change was welcomed.

Immediately upon finishing was a flurry of activity. From several media interviews and photos with Peter Fonseca and John Tory to Canadian Olympic Committee autograph signing and a Rio send off celebration with Reid and Eric, it was a very busy and fun morning. Alan and his Canada Running Series crew did an amazing job. It’s times like these where I make myself pause, take a deep breath, and savour every moment of what is happening around me. Once the activities ended, I jogged a 2 km cool down then walked to the Ex to catch the Go Train west.

Back in Brantford I attended the grand opening of the new Kiwanis track & field facility at Pauline Johnson High School where I was honoured with another signed Canadian flag as a Rio send-off. Thank you, City of Brantford! Back at home with the air conditioning busted amidst a 30+C day, Jonathan, the kids and I had a quick swim and dinner before I headed out with Rick to the Guelph Inferno track meet. I enjoyed a half sweet mocha from Second Cup and cheered for those competing in their various events that evening. I could have been a rabbit for the 10,000 m but kindly declined; it was nice being a spectator. Eric Gillis who was the men’s winner of the Toronto Waterfront 10 k earlier in the day, pulled off a second victory by capturing the Canadian 10,000 m title on his home Speed River Track. Quite the double-double and once again, with his fine form, made it look easy! He’s completed five marathons within the 2:11-2:12 range and is expected to be named to his third Olympic team in just over a week. It was an honour to share my Rio send-off with him and his teammate and good friend Reid Coolsaet another accomplished marathoner.

Unfortunately the night did not end well for everyone. The final weeks leading up to and including the Olympic trials can be disappointing for many. And my heart aches. I know each and every day is a gift and simply bumping my toe can end this Olympic dream so I aim to appreciate and be grateful for every day leading up to August 14. After getting to bed later than ever that night, I enjoyed another restful evening and was able to sleep in until nearly 8:00! Once home from church, I put on my layered running gear, filled my Eload bottles and headed out to run 33 km with temperatures soaring at 32 C. I had my fluids on ice in the van, stopping to hydrate after each of my six 5.5 km loops. The beginning of the last loop was definitely the most difficult but I managed to finish with a solid final 2 km. Since then I logged a steady week in transition from my taper week to my upcoming three highest training weeks. Rest, hydration, diet, sleep, heat acclimation, and preventative maintenance are of highest priority now. In fact, I am treating one of these upcoming weeks as a stay at home training camp as Jonathan and the kids will be away. I will make the most of it, much like my training week with Mary Davies in March prior to the Rotterdam Marathon where I ran my 2:29 standard.

Only 6 weeks to go! Official team announcement will be July 11. Onward.

Team of 18 Women Are in Pursuit of the Fastest Known Time on Ontario’s Bruce Trail

Training

June 27, 2016

Some are ultra marathoners, some are 10K road racers, and all 18 are women who together will take on the challenging 800 kilometre distance along Ontario’s Bruce Trail. With less than a week to go we connected with one of the 18 members of Wild Bruce Chase, Natalie Wright for more on this epic all-female pursuit of the Fastest Known Time (FKT) on Ontario’s longest and oldest trail.

iRun: Tell us about Wild Bruce Chase.

Natalie Wright: We’re beginning Friday morning, on Canada Day starting at 5am in Tobermory with the 18 of us. It’s a trail relay, so the distances we’re all running vary from 7 kilometres to 25 kilometres and we’ll run continuously for 24-hours with the goal of ending in Niagara Falls in four days. The Fastest Known Time (FTK) for a group of women was set earlier this year at five days, 17 hours and 56 minutes and we’re aiming to beat it.

iRun: Tell mehow did this group come together?

NW: Erin Dasher, the race director for 5 Peaks Trail Running Series contacted me, and the other women who may be interested in doing this. We’re a group of strong, competitive women who compete in races so this is a challenge that would really appeal to all of us.

iRun: Tell me about your running.

NW: In high school, I was a 100- and 200-metre sprinter and I liked that burst of energy. I live in Muskoka, so when I got a dog it was fun to run with her here on the trails. Then I ended up getting injured and the ground on the trials was softer for running, and so my focus really became on the trails.

iRun: How is the trail running experience different, in particular when it’s a relay?

NW: There’s something about being on the trails that makes me wonder why everyone wouldn’t want to do this. There’s so much great scenery, plus the fresh air and on days when it’s hot, and your sweaty, you fin a lake and jump in. A number of these women all live in the city, so with trail running, you don’t have to deal with people on the sidewalks, the noise and traffic on the roads. This is also a group of women getting together, having a challenge in front of them and succeeding at 894 kilometres!

iRun: What are you looking forward to with this experience?

NW: For me, I’ve done short night runs on the trails and it’s a really different sensations. You hear things you normally wouldn’t hear. Really we’re just a group of women with this one goal in mind, and I think there’s often a lot of misconceptions among when when it comes to fitness and leading an active lifestyle. Sometimes simply talking about your goals can send a message to other women, especially when it’s something of this magnitude.

iRun: Why would you suggest that other women challenge themselves more when it comes to fitness?

NW: Whatever goal you set, there is a great sense of accomplishment. It doesn’t have to be a huge goal to have an impact on your life and there’s no greater feeling. With running it really, you just have to want to do it, all you need are some shoes. Often I think women feel like they have to be fit, or look a certain way before they start running but it doesn’t matter your ability. I think we really need to support women overall, more in this way.

Follow the women of the Wild Bruce Chase on Instagram or Twitter in pursuit of the Fastest Known Time (FKT) running Ontario’s Bruce Trail.

Canadian Olympians bring it at the Toronto Waterfront 10K

AttheRaces

June 25, 2016

Heading to 2016 Rio Olympics later this summer, Canada’s marathoners put themselves to the test and got a boost of confidence with the temperatures quickly rising at the Toronto Waterfront 10. The newest addition to the Canada Running Series race lineup, the inaugural event attracted some 6,000 runners.

In the men’s field, Speed River Track Club’s Eric Gillis lead the pack from the start wrapping up the first 5K in 14:44, with his training partner Reid Coolsaet hanging on, crossing the line a mere two seconds behind Gillis who finished at 29:23. Also from Speed River, Tristin Woodfine is certainly one to watch as he held his own rounding out the top three at 29:54.

pushed the pace from the start leading a pack of five through the first 5km in 14:44 but only his fellow Olympian and Speed River Track Club partner, Reid Coolsaet could hang on. As the temperature soared into the mid 20’s Celsius it was Gillis crossing the line first in 29:23, with Coolsaet just two seconds behind.

Despite not having a time goal in mind, Krista DuChene took the the lead over Vancouver’s Dayna Pidhoresky at the 8 kilometre mark, widening the gap and finishing at 33:50. Feeling comfortable in the first half of the race, Pidhoreskey, admitted she lost her focus and was never able to regain concentration crossing the line at 34:01, while Cleo Boyd finished a strong third in 34:09.

Following the race Toronto Mayor John Tory, MP Peter Fonseca, who ran for Canada in the 1996 Olympic marathon, and Ms. Ana Lelia Beninca Beltrame the Consul General of Brazil paid tribute to the Rio bound trio.

New gear alert: WINNERS x Olympian Sarah Wells

TheBuzzonGear

June 24, 2016

Believe.

As runners, we all know how tough that mental game can be. For me, in nearly every marathon I’ve run, it’s at the 34k mark that I really need to work hard to push past those nagging thoughts that there’s not a chance I can run another 8.2k to get to the finish line.

So I think it’s fair to say the word “believe” probably means a lot to many athletes. Believing in our training and in ourselves that we can do what we may sometimes think and feel is impossible.

The word is also a key component of the new line from WINNERS created in partnership with Canadian Olympic hurdler Sarah Wells. Now in stores, the collection features a mix of solids (black and some bright pops of colour) and eye-catching graphics—these shorts and sports bra are two of my fave pieces in the line. Woven into the various pieces is the word “believe” and Well also has it tattooed on her wrist. She got the tattoo to remind herself that she could make it, after experiencing a stress fracture in her left femur, which sidelined her for nine months in 2011. Despite the injury, and with only eight months until the London Games, Well was able to persevere to run the Olympic standard, win the Canadian championships and was named to the 2012 Canadian Olympic team.

Wells soon takes on the Olympic stage again in Rio this summer, and we’ll be watching and rooting, and, yes, believing!

Karen Kwan is a regular iRun fashion and travel contributor, and you’ll find her running fashion posts every Friday on Instagram. She contributes to a number of publications and you can also follow her travel and running adventures at Health & Swellness.

Lanni Marchant’s Mother Speaks Out

AttheRaces

June 24, 2016

Despite qualifying for both the 10,000 metres and marathon, Lanni Marchant will only be representing Canada in 10,000 metres at the Rio Olympics. Here’s how her mom encourages her daughter to dig deep, stay focus and keep on making history.

Dear Canada,

This letter speaks about my daughter , Lanni Marchant.

May I take a moment to say, that all of the Marchant children are great. They grew up with a mom and dad, but sometimes, mostly a mom.

No regrets , no blame. Just love and finally, understanding .

Even with adversities and tightened belts, they grew up free. Free to work hard, laugh, love, and finally to fight .

Fight for a place, fight for strength, fight to get better, and fight to never give up.

Lanni, as your siblings know: Never give up. And, now, in this moment that you will never forget, the first week of June 2016. You won the 10k National Championship title in Ottawa, yet again. You then stepped off of that finish line, in tremendous scorching heat, and proceeded with a 46 hour simulation for the Marathon.

Ice baths, (your sisters helped you with that, remember?) physio, carb loading, three to five pound weight gain in preparation for the 30k simulation at Marathon pace. You did it all. Your pacer dropped off at 8k, and yet a friend came along on a bicycle to pace you and give you fluids. Once again in the tremendous heat, you killed it!

Your plan to prove your fitness and ability to double in the 10k and the Marathon, to proudly represent our country of Canada, and you killed it!

I was so proud of you, your siblings, your family of friends and the whole running community, we were so proud of you!

Then two days later, your dreams were dashed with one phone call.

At that moment , you made a decision to fight for what is right.

The moment of that phone call, and what has transpired since, will indeed put you in the history books.

No matter what transpires on July 11, 2016, you will make sport history .

For Canada , for women, and for long distance runners, across the country.

The books will read

She fought: Not once, but twice.

For the right to represent and run the Marathon for her country.

Fastest Female in the Marathon, in the History of our Country.

#letlannirun #youdontknowlanni #letlannirepresent

Either way, my little girl, you will be in the history books. I love you.

#makeourhistoryright #bethevoice #marathon #women #wehavetheright #believe #nevergiveup #righttorepresent #marchantsforwardmarch

Proudly Lanni’s Mom,

Mary Lou Marchant

When to Tough Out a Race, or DNS or DNF Instead

Training

June 20, 2016

A few weeks ago, JP Bedard wrote about the issue of DNF (Did Not Finish) which resonates with a lot with runners. This week, he writes about something that has become rather timely in his life—DNS (Did Not Start).

The stress, and the feelings of inadequacy that comes along with not being able to finish something that we set out to do can be overwhelming. Many of you shared your own experiences with having to drop out of a race, but I should also point out that although difficult at the time, most of you seem to think it was an important part in the growing pains of becoming a more well-rounded athlete. As someone who spends a lot of time on social media, I’m usually quite open about my upcoming races and events, always quick to post pictures and updates right after my races.

As many of you know, I am currently training for a quadruple Scotiabank Toronto Waterfront Marathon later this fall. That’s 168.8 km in one day. Whenever you prepare for an endurance event such as this, it’s always a difficult process trying to strike a balance between getting in the right number of long and taxing training runs, while trying not to tip the balance into overtraining and potential injury. This past weekend I had planned to run the 100km race at the Niagara Ultra Marathon held in picturesque Niagara on the Lake. As race day drew near, I began to get more concerned about the forecast for brutally hot conditions on race day.

I was also aware that there were quite a few people who were expecting to touch base with me out in Niagara on that day, not to mention, I always like to support this race put on by two of my close friends Di and Henri. For those of you who haven’t done this race before, I highly recommend it. The beautiful course follows the Niagara River Trail, with the turnaround at the majestic Falls.

One of the most important pieces of advice I’ve received over the years came from a friend of mine who has had a long, relatively injury-free running career. His philosophy has always been, “If you are not going to win the race, you might as well enjoy every moment of the preparation for the event and your time on the course the day of the race. And the only way to do that is to listen to your body, and be prepared to step back when it requires extra care and attention.” Going into the race this past weekend, I had been battling chronic anemia, something that has visited me on and off over the past four to five years. When I saw that the temperature on race day was expected to be in the mid 30s, I knew that my body would not respond well to those extreme conditions—and so, with somewhat of a heavy heart, I made the decision not to race the 100km on Saturday.

On its own, this is not that unusual a story for runners. But I wanted to point out how I have matured as a runner when it comes to dealing with ups and downs like this. There was a time not too long ago, when I would have buried my head, engaged in a two-day pity parade, and avoided social media at all costs—Who wants to see all the finishing pictures and pre-race selfies of the runners who decided to go to the race! But that is exactly what I did not do!

I’ve grown to realize if I want to have longevity in my running career, it’s important to feel part of a community, and that means supporting others even when I can’t run. So that’s what I did. On Saturday I messaged my friends down at the race to wish them luck and then tracked their progress throughout the day on social media. The surest antidote to avoiding the plague known as the pity parade, is to turn your attention toward someone else, someone who is facing his or her own battle, joy, or adversity.

The other thing I did on Saturday was to enjoy my time with my wife, Mary-Anne. Initially, she was planning on getting up at 3 AM on race morning, and driving out to the start of the Niagara 100km race. She was also planning on waiting around for 9 or 10 hours while I ran just so she could drive me home safely after the race. I’ve said it before, and I’ll say it again, there is no way I would be able to do what I do were it not for the incredible support of my wife, who I affectionately call the world’s best running Sherpa!

My weekend didn’t work out the way that my schedule had planned, but it worked out the way my body needed it to. I spent Saturday morning enjoying the warm weather, and that included going out for brunch with my lovely wife. And as far as training is concerned, I set my alarm for 4 AM Sunday morning, and got in a 60km training run. So what’s the lesson in all of this? Don’t treat yourself too seriously… Always keep the big picture in mind. And when in doubt, reach out to those in your community who always look to your support.

Send your advice and questions to JP runjprun@gmail.com. Want more tips, tricks and practical advice from JP Bedard? Check out his previous posts with questions from elite and everyday athletes.

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