Everyday Runners or Elite Athletes, Same Difference

June 13, 2016

As a Brooks sponsored athlete, I have the privilege of spending a lot of time with elite athletes, and beyond their pure athleticism and super-human training regimens, the thing that strikes me most about them is how closely they resemble the ‘everyday runner’, the weekend warrior. Whether you’re an elite runner heading to the Rio Games or a novice runner training for your first 10k race, you face many of the same struggles along the way—trying to find that perfect balance among your family life, work commitments, and race training.

By: Jean-Paul Bedard

At times, it can feel like an overwhelming task summoning the motivation to get out the door and get it done day in and day out. But here’s the incredible thing—it doesn’t take long before you realize that as running begins to occupy space in your life, it quickly becomes a nurturing reservoir. The more time you devote to nurturing your running practice, the more strength, discovery, and joy it brings to your life.

One of the greatest gifts of being a high-profile athlete is that I have had the opportunity of meeting some truly inspiring everyday runners, and it’s these connections that remind me of the inherent beauty of running and its ability to build community. It was through the encouragement and hard work of local Toronto runners Melly Ciffolillo and Cathy Vandergeest that I decided to launch “JP’s Team” earlier this year. Since that time, it has grown into a thriving run community of over 200 people dedicated to supporting one another while raising money and awareness for at risk children.

Over the past 18 months, I’ve been working on my latest book, entitled Running Into Yourself. During the research for the book, I interviewed well over 150 runners from around the world, and read almost 1,000 stories submitted by ‘everyday’ runners, Olympic and World champions, and running icons. I’m excited to announce that my book will be released later next month, so I thought I would share an excerpt with you. The excerpt I’ve chosen comes from an interview with the American elite runners Ryan and Sarah Hall. I’ve chosen this to illustrate that the chasm that separates the ‘everyday runner’ from the ‘elite runner’ is much closer than you may think.

The following is an excerpt from Running Into Yourself by Jean-Paul Bedard. The book will be launched in New York later next month, and is available for order on Amazon and Indigo. If you’d like a personalized signed copy of the book, please contact Jean-Paul at runjprun@gmail.com.

Having faith in a power greater than yourself

Sara’s Story

*Author’s note: Sara Hall is a professional American middle distance runner. In 2011, Sara won the 3000-meter steeplechase in 10:03 at the Pan American Games in Guadalajara, Mexico while representing the United States. Sara is married to the elite US marathoner, Ryan Hall, so I was overjoyed that they both found time in their busy schedules to share a little bit about how they nurture their relationship as a couple while balancing the emotional and physical demands of elite training, media commitments, not to mention the highs and lows of competing on the world stage.

It has actually been a huge blessing to be full-time athletes in that we are able to spend almost all day together every day, and that has really allowed us to form a solid foundation in our first years of marriage. We have gotten to travel the world together and experience a lot of incredible things early on in our marriage.

We have also had to really step up our support of each other since leaving a team and going out on our own 5 years ago. Our running is now a journey we are on together – one in which we feel very much we are approaching as a “team”. Of course, we feel the burden when the other person is struggling with injuries or fatigue, but I think knowing exactly what the other person is going through allows us to sympathize and also support in the best way possible.

Building resiliency is the number one character trait I will take away from this career and bring into whatever I tackle next in life. I have been through a lot of huge disappointments and failures, and through the process, I have learned that my identity can’t be in my performances. Really experiencing God’s love for me, and learning how he created me, has allowed my identity to be unshakable by bad races. I now go into competitions fearless and able to take big risks because my whole identity isn’t at stake. And when a big race doesn’t go as planned, I’m still bummed, but I can pick myself up and hope and dream again with God because with Him, there is always hope.

Faith to Rise Again

Ryan’s story

*Author’s note: Ryan Hall is a professional American long distance runner. In 2008, he won the marathon at the United States Olympic Trials, and went on to place tenth in the Olympic marathon in Beijing. He currently holds the U.S. record in the half marathon. At the 2011 Boston Marathon, Ryan Hall ran a time of 2:04:58, which is the fastest marathon ever run by an American. Unfortunately, despite Hall’s incredible achievement, Boston’s point-to-point, net-elevation-loss course makes it ineligible for record purposes. In 2009, Ryan and his wife Sara formed the “Hall Steps Foundation” a community activist organization that engages the running community to use the same energy and resources that fuel their athletic achievements for social justice efforts.

My favorite Bible verse says, “Though a righteous man falls seven times, he rises again.” Running requires resilience because the journey of any runner is full of incredible disappointments, heartbreak, and setbacks, but it’s in the struggle that we grow. I’m learning to look at my shortcomings as amazing opportunities for me to grow and get stronger.

My advice to someone hoping to build a strong and supportive running community is to surround yourself with people you want to be like. We moved to Redding, California so that we would be surrounded by people we want to be like. I chose to go to Stanford University largely because of the quality of people there. So, surround yourself with greatness and also with people who are going after the same things you are going after.

Everyday Runners Are Reaching Beyond the Impossible

RayZahab

June 13, 2016

iRun magazine has always been about the everyday runner. Not only the marathon winners or the Olympic heroes but also the rookie runner, the average hoofer who inspires us each and every day For iRun‘s runner-in-chief, Ray Zahab, this is what running is all about! Through this incredible sport we each have the ability to discover something new about ourselves- challenge ourselves to reach beyond what we think we can do. The new issue comes out Friday and I know you will love it! It’s not often enough that we celebrate our readers – and these are a few runners who I find inspiration from, everyday.

Mike Stashin- The Adventurer- Mike is a very close friend of mine, and I have seen him go from his first Arctic marathon to running through jungles in the most difficult races on the planet. He inspires others to dream BIG with their running!

Dave McMahon- The Guru- The coolest thing about Dave is that he is so cool! Dave is an elite athlete in not only running, but nordic skiing as well. Dave spends little time celebrating his own achievements, but instead gives a huge amount of volunteer time teaching thousands of people how to run and ski the trails with his running groups, and videography.

Agnes Jung- The Giver- Agnes is a giver through her running. She gives of her time volunteering at races, for charitable running initiatives, and to pretty much anyone who asks for her help. As a matter of fact, Agnes is one of the most generous people I have ever met and the way she has tied this to he running simply makes you smile. Running seems to bring out the best in us and Agnes seems to have the ability to do that too!

Jordan Thoms- The Heart- Jordan puts everything he’s got into anything he takes on! His goal always is to learn as much as he can whether its a 5km road race or a Spartan challenge, and then share it with others. He inspires from his willingness to just lace up his shoes and get out there! Always positive, he once again exemplifies what makes our sport so great, and loves to share his message of “Everyone can do it!” to all of us following along!

Hiking at Lake Lousie: What to wear and where to hike

TheBuzzonGear

June 10, 2016

How do you choose your workout outfit? After checking the weather, do you just throw anything on, or do you start with which pair of runners you plan on wearing?

By Karen Kwan

Sometimes I throw whatever I can find first that’s clean, especially in the winter months when I have to pile on so many layers. But when I have time, I’ll start with one piece (whether it’s my runners, compression socks, bottoms, top or sports bra) and build from there. My outfit decision here is inspired by the mountains and lakes of Alberta with the angular pattern and mix of greys and teals of these GapFit tights. With its busy pattern, I kept the rest of the look neutral with black Adidas Ultra Boost and a Lole sports bra.

It seemed just right for hiking in Banff National Park, where I did a very easy morning hike lead by a naturalist around Moraine Lake, and a moderate 3-hour round-trip hike at Lake Louise to the Lake Agnes tea house. The latter is a steady climb with an elevation gain of 1,300 feet, which caught men off guard. It was more difficult than I expected (loads of tourists set out to do this hike so I was expecting a very flat and paved trail). I highly recommend it if you find yourself at Lake Louise, although there are a number of trails so choose from, but this is the only one I had time for after I took a wrong turn (I had initially set out for the 4-hour hike to the Plain of Six Glaciers tea house).

Just remember to dress in layers (including a rain jacket); the weather can change quickly in the mountains (and I speak from experience; many of us got caught unprepared in the rain during our hike); and bring water, some snacks and cash if you plan to stop into the charming tea house (it’s a cash-only spot as there is no electricity there). There are signs for each of the trails leading off from the right side of the lake, but you can also get a map from the concierge at the Chateau Fairmont Lake Louise.

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.

16 Reasons You Should Run a Tough Mudder in 2016

Training

June 7, 2016

Designed to test your strength, stamina and true grit, Robyn Baldwin offers up some of the best reasons you need to add a Tough Mudder event to your race goals this year.

By Robyn Baldwin

16 You know exactly the face people make after going through Arctic Enema. Have you ever jumped into a cold lake, had an ice bath, or waited for public transport in -40 degree weather. Then you know this face but imagine it 10x worse after sliding or jumping into an ice bath during the race. Perfect for a hot summer day to cool the body off!

15 Because at what other race can you say you climbed Everest? Everest is a renowned obstacle that is a warped wall. What’s great about this obstacle is the teamwork required to conquer the obstacle. Once a Mudder is successful at getting to the top they turn around and catch other Mudders.

14 You understand the pain of Electroshock Therapy. The last obstacle at many Tough Mudders is a field of hanging wires. Some containing live wires with the capacity of delivering up to volts. I personally have bypassed this obstacle every year so I don’t think I can qualify as a true Mudder 😉

13 Because who doesn’t want to crawl through a Birth Canal as an adult. This obstacle is a crawl with a plastic tarp containing water with red food colouring so as you guessed it mimics the beauty of a birth canal.

12 Because Walking the Plank will cure you of your fear of heights. A 15ft jump into water can be terrifying yet so rewarding.

11 Because you meet the best people along the course.

10 Because taking snapchats of your bruises or war wounds the next day is what all the cool kids are doing.

9 Those sexy muddy race shots. Enough said.

8 Because carrying a teammate in the wounded warrior carry creates more laughs and fun than any other obstacle. Piggybacks with friends are just plain fun.

7 After Mud Mile you find mud in places it never should be

6 Because working with teammates to scale the Berlin Walls feels so good

5 Because getting through mental challenges teaches you confidence. The first time I tackled a cage crawl (which involved lowering myself into a tunnel of water and having just a few inches for my face with a cage above it) challenged me mentally but was actually super simple to slide through and makes you feel so proud to make it through.

4 You have an excuse to jump into mud puddles

3 Because you get a free beer after the run

2 You get to wear an orange headband to work on Monday after the race.

1 Because you can now call yourself a Mudder.

Destination Race Report: Calgary Marathon

AttheRaces

June 7, 2016

On Sunday, May 29, 2016, thousands of runners took part in the Calgary Marathon and Half-marathon (and the ultra, 10k, 5k, and kids races), and we were there in the thick of it all, in the half-marathon race.

By: Karen Kwan

The race is one of the most organized ones I’ve taken part in: from the race booklet with the pertinent details to the race expo and the day of, there was always a volunteer around you could ask where bag check was or where do you get your bib number. Best of all, they knew the answer (how many times have you encountered volunteers who’ve only been assigned and trained for their specific task and have not a clue about any other aspect of the race?). At the race start, there were tons of portapotties (so lines were short or non-existent in certain sections), food at the end of race was handed to runners in a bag (so we didn’t have the long lines to awkwardly gather and balance bananas and bars in our sweaty arms!), and there was a clear and wide open space leading from the finish chute into the Saddledome so there were no bottlenecks like there often can be. So, first off, a big thank you to Scotiabank and all of the volunteers for putting on such a great race.

The weather was ideal: 8 Celsius (feeling like 6C according to the Weather Network) at the race start, and warming to the mid to high teens by the time I finished the half. Mostly sunny, so this meant warm enough for a tee or tank top and shorts and no need to bundle up while waiting for the race start.

The route itself is fairly flat — by that I mean very moderate inclines and declines in elevation. There are a few underpasses you have to run so those call on the hill training you’ve hopefully done, that is, unless you chose to run the flat sidewalk portion of the underpass, which many runners chose to (which I think should not be permitted — the route should call for all runners to use the road so that we’re all on an equal playing field). The urban sprawl of Calgary is fantastic for a road race because of the wide streets meant there were very few moments where I felt stuck behind a crowd of runners, since we had such a wide space to navigate.

What I found most remarkable about the race that differed from other destination races is the crowd. There were rather few spectators as individuals, but more than a few “teams” at cheering stations, such as the boisterous ones outside the Simmons building and the soon to open Studio Bell. These friendly faces and loud cheers and high fives, along with the two or three live music stations along the route, made up for the quieter sections where not a soul could be found.

There were an adequate number of water stations (although the volunteers were on the quiet side, I often approached and wasn’t sure if they had water or the sports drink) and at least two spots where sponges were being handed out for cooling off.

The route itself takes you through some quiet residential streets but also along the river, so you get a mix of views. The marathon and the half-marathon start at the same time so you do get to see some of the elite runners during your race if you’re a “regular” runner like I am, and that was super inspiring and you can’t help but cheer and clap no matter how tired you are in your own race.

Great medals with a cartoon-inspired ribbon; I suppose to go along with the superhero contest, who definitely added entertainment during the race! Now, I know I didn’t see every superhero who ran the race, but my vote goes to the girl who ran the half as Mystique, with her wicked body-con costume and full 3D makeup (that couldn’t have been comfortable!).

As for where to stay, Hotel Arts is modern and comfortable, and a mere 10 minute walk from the Stampede Park. Plus, they have Brooklyn Cruiser bikes for guests to borrow, which is great if you’re looking to keep your legs moving post-race. And their weekend brunch buffet at Yellow Door Bistro is considered one of the best in the city, so you can indulge well post-race.

And the best part of racing in Calgary is that you get to explore the city afterwards and if you book extra time, head up to Banff National Park (where I went for some hiking in the week following the race). That’s the best race reward in my opinion, the Rockies are beyond breathtaking.

Registration is already open for the 2017 Calgary Marathon, and they’ve got fun stuff in store given it’s Canada’s 150th birthday.

JP Answers: Do race medals matter and how do you sleep at night?

Training

June 7, 2016

Dear JP:

What do you do with all those medals and t-shirts you get? Do they matter anymore?

Some people do races for those things… So why do you race ?

Sincerely,

Olga W.

Dear Olga:

I’d be lying to you if I said I didn’t race for the swag. Like most runners, I have finisher’s medals that hold a very special place in my heart. Having run well over 100 marathons and ultra marathons, and countless half marathons, I have quite a nice collection of medals. We’ve moved so many times over the years that I’ve lost track of some of the medals, and a lot are still boxed up, but I do display many of them in my office.

I’m way beyond the point of having fancy medal display racks, so instead, I hang them up with pushpins—I know… I know… it’s ‘sacrilegious’ to poke a hole in a Boston Marathon ribbon! Nevertheless, it’s inexpensive, and it allows me to enjoy seeing as many of my medals as I have room for.

Among all the finisher’s medals I’ve acquired, there are a few that I consider very precious. These include: my first marathon (the Scotiabank Toronto Waterfront Marathon, and even better… I qualified for Boston at this race too!), my first sub-3-hour marathon (in Toronto the following year), my first Boston Marathon medal, my Comrades Ultra Marathon medal from the 89km race in South Africa, my three finisher’s medals from my Triple Toronto Waterfront Marathon last year, and the best one of all… the special medal I received at an awards ceremony for entering the “Platinum Club” for having run the Toronto Waterfront Marathon ten times. Toronto is my hometown, and Alan Brookes and everyone at the Canada Running Series are like my family.

Dear JP:

Every time I have a race, I can’t sleep the night before? Why is that? Do you have that experience as well?

Sincerely,

Cecilia M.

Dear Cecilia:

That’s a fantastic question, and it’s one that I’m sure every athlete struggles with leading up to a race. There has been much written on the importance of being adequately rested prior to racing, and the consensus coming out of sports science studies is that it’s your sleep two nights before the race that is most important.

Generally speaking, we can operate on less sleep the night before a race because we can draw on a lot of our nervous energy and adrenaline during the race. That being said, if it’s an ultra marathon that you’re competing in, chances are you will be somewhat sleep-deprived during the race itself, so it’s critical that you get as much sleep as possible the night before your event.

Here are few strategies I use to lessen some of the anxiety around bedtime before a race:

If you’re anything like me, you’re probably stressed out about sleeping in and missing your event, so the best thing you can do to put your mind at ease is to set multiple alarms. When I’m racing locally, I set my alarm clock, my wife’s alarm clock, and the alarm on my phone… and when I’m at a destination race, I add in a wake-up call from the front desk too! I know it sounds a little nutty, but I can at least eliminate one more thing racing around my mind as I’m trying to fall asleep.

In order to go to sleep feeling relaxed and all prepared for the race the next day, I always lay out my complete race kit the night before: and this includes pinning the race bib on my singlet, ensuring the timing chip is in place, sorting out my nutrition and gels, and gathering my throwaway clothes (if necessary). Based on all of the ‘flat runner’ pics posted on social media the night before the race, I can assume that most runners already do this!

A lot of anxiety comes from ‘facing the unknown’… If you haven’t run the race before, I suggest you pick up a course map from the expo, and spend 30 minutes or so familiarizing yourself with the course elevation changes and with the placements of the water stations along the course. If it’s a local course, I always make sure to have run the complete course (sometimes in sections) prior to race day. Whenever I’m at a destination race, I like to run the last 5km of the course during my shakeout run the day before race day.

But I would have to say my most important night-before-the-race advice would be to have an earlier diner. First, by eating a little earlier than you are accustomed to, you will kick-start your digestion so that you won’t be trying to go to bed with an ‘active’ tummy—This will also increase the likelihood that you’ll be able to get your pre-race ‘evacuation’ done without stressing about that the morning of the race! Moreover, if you’re at a destination race, this will ensure that you’re back in your hotel room and chilling out nice an early.

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.

Almost Naked and Not So Afraid

Why I Run

June 6, 2016

On a random weekday evening, nothing was going to stop Celeste Botton, when all she wanted to do was run.

It’s Tuesday, 10pm and I’m in one of those moods where you just want to run. Not just want, but fully crave it and need it. Despite my usual early morning gym and swim, the sticky heat of the city and being cloistered indoors all day has left me restless and irritable. I contemplate going for a few local miles but the thought of pounding the sticky concrete in the neighboring streets remains fairly unappealing.

All I can think about is retreating to the leafy coolness of Mont Royal (for those of you unfamiliar with Montreal, Mont Royal is a small mountain (or a big hill) right in the middle of the city) and cruising freely along it’s dirt trails, appreciating the breeze, clean air and silence of the undergrowth. Naked. Well not naked, but in my shorts and sports bra. So here I am, daydreaming about this run I crave so intensely, yet I can’t shake a sentiment of unease, of reluctance to set off. What is it? Is it too far? No, it’s a mere 3km from my house. Is it too late? Not really, I don’t work til noon on Wednesdays. Am I worried about getting lost? No way, I know those trails like the back of my hand.

As much as I hate to admit it to myself, in my warrior princess state of mind, I’m scared. The loud and proud feminist in me rages and wails at this fact, she pounds her fists on the table in despair, but there is no denying it; I am a woman and I am scared to run alone at night. I don’t want to be, but I am. Even my friends look at me with a concerned look on their faces, “it’s too late for a girl to be running alone in the dark.”Nonetheless, I’m about to climb the walls of my apartment, so I decide to go. To hell with it. As I make my way towards the mountain, winding through bustling throngs of people, dodging briefcases, staggering partygoers and the occasional dog, I assess my possessions; I have my phone and my frontal headlamp. Not so effective in terms of self-defence.

As I reach the dark mound that is Mont Royal, I observe with quiet worry the retreating warmth of the streelamps that previously lit my path. I turn off my music, switch on my lamp and start to quietly make my way up towards the summit. I can feel my heart fluttering in my chest like a small bird, exacerbated by every snap of a branch or rustle of a leaf. My dim headlamp doesn’t offer much comfort, transforming benign tree trunks into ominous silhouettes lurking beyond the realm of my feeble halo of light. My protection. I’m blinking back sweat and can’t seem to get my pace to steady, and I’m somehow hearing voices left right and center. It’s unbelievable what fear can conjure; all I can think is: “Isn’t it always joggers that are found dead in the woods?” But gradually, as I switch from the large gravel road to the trails, my focus shifts from my surroundings to myself. As much as I want to be on the lookout for potential murderers, I need to concentrate on where my feet land. Can’t be spraining any ankles this close to race day, can we!

As time ticks by, my heartbeat settles, my breathing evens out and suddenly I’m flying. All I can see and think about is the small patch of ground three feet ahead, lit up by my lamp. All I see and think about is dirt, now rocks, there go some tree branches, here I have to hop over this tree log. I am no longer afraid or vulnerable. I am no longer even a woman. I am just me, on this trail, doing what I love, nearly naked, and no longer afraid. I savour the moment for as long as I can, taking in the cool air on my hot skin, the sound of the tree canopy rustling in the wind, the sight of the full moon above, before pulling my shirt back on and heading back towards the city. But even as I approach the bright lights and bustling streets, I’m holding my head a little higher, my back a little straighter, and I refuse to cower before the leering faces that stand in my way, an unwelcome and undesired attention that I can’t escape. This is my body, my sport, my passion and I refuse to let anyone take them away from me. I will be damned if I keep quiet, and I will continue to step out at my own risk, unarmed and exposed, any time of day or night. I will continue to be nearly naked, and not so afraid.

Krista DuChene: I’m getting closer, much closer to that 2016 Olympic Marathon; 10 weeks and 4 days to be exact

Krista DuChene

June 3, 2016

Photo Credit: Saucony Canada

By Krista DuChene

So what does it take to make it to the Olympics? This seems to be something that I find myself explaining to a lot of people. It’s not as easy as one might think but comes down to four steps:

1. Achieving the Canadian qualifying standard of 2:29:50 within the January 1, 2015 to May 29, 2016 qualifying period. Note: international standard is 2:45.

Completed a 2:29:38 on April 12, 2015 at the Rotterdam Marathon.
2. Proving fitness, or competitive readiness, by running a 1:13:00 half marathon because I achieved my qualifying standard prior to March 1, 2016.

Completed a 1:12:30 on April 24, 2016 at the Montreal Half Marathon.
3. Staying in top three ranking of fastest qualifying within the qualifying period.

Completed May 29, 2016. Other than Lanni Marchant, no other Canadian woman achieved the Canadian qualifying standard. Athletics Canada official team announcement to be made July 11, 2016.

4. Getting to the start line fit and healthy.

If competitive readiness is questionable due to lack of fitness, injury, or illness, athletes may be removed from the team at any time. Final decision date to be July 28, 2016.

Photo Credit: Saucony, Canada

For more information about Rio 2016 Olympic Games Selection Criteria: http://athletics.ca/wp-content/uploads/2016/02/2016-Olympic-Final-Selection-Critieria-JAN7Version_JM.pdf

So, I think it is safe so say that I will be named to the team! Whoohooo! It is so very exciting. I look forward to calling myself an Olympian once I cross that finish line after 42.2 km on August 14.

So after achieving my proof of fitness at the Montreal Half Marathon, I had a relaxed week of my usual cross training, strength, and preventative maintenance routine, running only mileage and no workouts. I then started to increase the weekly mileage and resume tempo and interval workouts on the track, trails, roads and treadmill. Additionally, I started to implement a bit of heat acclimation training, mainly with the sauna, extra layers of clothing, and timing of runs. I realize it’s early but we are taking a slow and sensible approach, which seems appropriate particularly considering my 2013 World Championships experience: http://kristaduchenerunning.blogspot.ca/2013/08/not-in-plan.html I certainly do not want to repeat that again!

This past weekend was the Canadian Half Marathon Championships in Calgary, a race I was favoured to win (http://calgaryherald.com/sports/krista-duchene-set-for-calgary-tune-up-to-rio-olympics), particularly due to the fact that much of the field was divided between the Calgary and Ottawa Marathon race weekends. Ottawa hosted the Canadian 10 km Championships and provided the last day of qualification for the Olympic marathon standard. Unfortunately Ottawa faced sweltering heat, which forced many athletes to alter their game plan. Tarah Korir ran an impressive 2:35, certainly making her mark in distance running! She is someone to watch out for now! Way to go, Tarah! Out in Calgary, we had excellent racing weather. Perfect, in fact. Everything leading up to the race was ideal. However, for me, while I didn’t have to suffer through the heat in Ontario, I had a new challenge of my own by running at altitude. I am aware that the elevation in Calgary is much less than that of the training camps where many athletes spend weeks at at time. Usually I get headaches when I am in Calgary but I didn’t this time. Shake out runs with some pick ups on Friday and Saturday felt great so I was cautiously optimistic I could run around 1:12-1:13 for the win. However, around 4 km into Sunday’s race, I knew it was definitely a factor. I should have been feeling settled into a pace that was familiar to me but was struggling. Emily was running with me but by about 8 km, I let her move ahead and decided this was a race I was just going to have to grind out. I felt like I had already run a marathon while I was only a third of the way into the race. I kept my eye on Emily the entire race, ignored my watch, and figured the only way I would get the win is if she came to me. There was no way I was going to be able to close the gap and get to her. She finished about 50 seconds ahead of me and I was so happy for her. Although unfamiliar to some, Emily is not new to the running scene. Sunday’s race was the second time she beat me at the national half marathon championships. The last time was in Montreal in 2010! Shortly after that, Emily took a break from competing; moving and travelling for work and school with her new husband. It was so nice to get to know her more on the weekend and see her back, making her mark again. Watch out, Canadian women!

Back to my second place finish. It is not new to me. Read here: http://kristaduchenerunning.blogspot.ca/2013/10/articles-1.html

This season it seems to be something that is happening a lot; I’ve been 2nd at four out of my last five races! Of course I was disappointed to not get the win but being humbled is always a good thing. Losing to Emily Setlack, Risper Gesawba, Leslie Sexton, and Dayna Pidhoresky this year is certainly nothing to be ashamed of. They are very talented women. I’ve always respected and valued the importance of winning and losing with grace. The goal has always been about Rio this year and so far my best race of the season is the one I needed most; proving fitness with a 1:12:30 in Montreal last month. Everything came together perfectly that day.

The next 10.5 weeks is all about sticking to our training and racing plan, while crossing all t’s and dotting all i’s to stay fit and healthy. Onward!

Ask JP: Why DNFs Can be a Good Thing

Training

May 30, 2016

When you’ve run as many races at JP Bedard, sooner or later you’re bound to DNF. Here’s why he believes that this runner’s nightmare can actually be a gift.

Dear JP:

When you hit a wall of demotivation, what thoughts do you use to keep on going?

Sincerely,

Erik E

Dear Erik:

I’ll never forget the advice I received from my creative writing professor at university. She used to say, “Don’t overcomplicate the message, and always remember K.I.S.S. (Keep It Simple, Stupid).”

Much has been written about the dreaded wall that runners hit around the 20-mile mark of a marathon. In fact, the lore is so rich that many races erect a ceremonial wall or archway to remind the runners that they’ve just crossed that epic milestone. What we don’t hear a lot about is the other wall, and by that I mean the wall we hit when our motivation to train begins to wane. This can occur for many reasons—overtraining, increased mileage, extreme weather conditions, or even our non-running life encroaching on our ability to run.

Whatever the case may be, I like to remind myself of those sage words: K.I.S.S. I step back, and instead of focusing on quantity, I focus on the quality of my runs. Every once in awhile we need to re-evaluate our training to make sure we aren’t doing the same workouts over and over again or that we are not falling into a rut.

If I simplify my running practice to its purest meaning in my life, I’m reminded that I don’t run to break records, or to qualify for Boston, or even to impress my family and friends. Instead, I run because it brings out the best in me by keeping me accountable, and in general, it makes me stronger for life’s adversity. If my running is stressing me out, I know it’s time to take it, and myself, a lot less seriously.

Dear JP:

Have you ever had a DNF? If so, what was the most important lesson you took from that?

Sincerely,

Nancy

Dear Nancy:

The dreaded DNF (Did Not Finish) is both the biggest ‘nightmare and greatest gift that running can bring into your life. If you sign up for enough races, sooner or later you’re bound to face this crisis. One of the best pieces of advice I’ve been given came from a fellow runner who was one of the contributors to my book. He said, don’t worry about failure… just make sure “you fail better next time”. And by that he meant don’t shy away from failure and disappointment, but rather, make sure you suck all the marrow you can out of it—listen to all the lessons it teaches you, and remember that if you never strive for anything, you never fail.

I have DNFed a few times over the years, and I’m not going to lie to you… It’s not pleasant, but it is necessary. Three years ago I was running the Buffalo Marathon, and leading up to the race all my training was indicating that I was on target for a comfortable sub-3 marathon.

Well, race day arrived, and the weather was hot and humid. I completely ignored all the warnings and I went out fast and hard despite the conditions. When I hit the half marathon turn off, my stomach was a gurgling mess, and I was shaky and nauseous. I had no other option than to pull out of the race. Walking back to meet my wife at the finish, I felt embarrassed for dragging her down to Buffalo, not to mention the cost of a night in a hotel. And guess what? She hugged me, and couldn’t care less whether or not I finished. She was still proud of me for listening to my body. So, the lesson I took from that DNF was to pay attention to the weather at every race and to not lose sight of the ‘big picture’.

Extreme Heat Hydration Tips for Ottawa Marathon from CEO of nuun

AttheRaces

May 27, 2016

As conversations around Ottawa Marathon race weekend centre around the heat and rumours of race cancellation due to extreme weather, we caught up with Kevin Rutherford, CEO of nuun, which is the hydration product that will be served on course.

Q) People are nervous about the heat. You’re supplying the hydration. What is nuun and are you scared?

A) Nuun is Optimal Hydration. It’s a complete electrolyte profile, basically — what you sweat out, it replenishes. So quite honestly, no I’m not scared or nervous at all. Nuun is designed for these extreme situations. Optimal hydration is a critical strategy to ensure a great race, especially on a hot day.

Q) What exactly is nuun made of?

Nuun is a combination of four essential minerals: sodium, which is the salt we lose, and potassium, calcium and magnesium. These are the minerals you lose when racing and what you need in your body for proper muscle function. Your body releases sweat as a cooling function, and in that sweat you naturally lose those minerals. Put simply, Nuun puts in what your body needs replenished when you sweat.

Q) Does water not have those minerals?

A) No, not all of that. Water’s not enough.

Q) So it’s going to be hot race day. So hot that we might not even have a race. That said, if we do, does nuun have to work overtime in extreme heat?

A) Yes, in a sense. Your body’s going to need more of it. Electrolytes are mission critical to replenish and to avoid muscle fatigue and cramps. Another way to think about Nuun is rapid hydration. When you are severely dehydrated, a paramedic won’t give you water in an IV, they will give you electrolytes to get you back to where you want to be.

Q) Can runners drink too much nuun?

A) No. You can’t drink too much nuun but surprisingly to many people, you can drink to much water.

Q) Can you explain?

A) Hyponatremia is when you drink too much water. You can’t drink too much nuun because any excess electrolytes in your body you’ll urinate out. In rare cases, you can drink too much water and then you can have a low sodium concentration in the blood.

Q) It’s your first year on course in Ottawa, the country’s largest race, and with so much attention on heat and the weather and hydration, are you nervous?

A) No, I’m not nervous. In fact, I think this is exactly why we’re here. This is our opportunity to help runners have a shining day in challenging conditions. Nuun is designed for these types of situations.

Q) So besides drink nuun, what else can we do?

A) Acclimate yourself to the conditions. Don’t step out into the heat for the first time on race day. Hydrate throughout the race, and start slow and finish fast.

Q) If it was up to you, would you run the race?

A) I am running—with zero hesitation.

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