Are you eating the foods you should be for energy, recovery and peak performance?

February 23, 2016

In a sport like running where food is fuel, we sometimes forget that eating well is more than just bars, gels, salt pills and energy drinks.

By Jenn Pike

To get optimal performance and recovery, you need to make sure that you are getting the highest quality fuel. Different foods provide energy at different rates. Some foods are good for a quick burst, while others provide constant energy. For improved stamina, the right choice of fuel can keep you going all day long, here are Jenn’s top endurance and performance food picks.

Quality Carbohydrates. Oats are one of my favorite source of slow-digesting carbohydrates essential for optimal performance. Oats provide good, long-lasting energy in the form of low glycemic carbs and are so versatile you can enjoy them as oatmeal, in your smoothies or create a pancake and muffins. Here is my quick and perfectly balanced Oatmeal Pancake Recipe: ½ cup organic oats, 5 egg whites, tsp cinnamon, tsp ground flax seed. Combine all ingredients directly in your pan, lightly heated with coconut oil and cook over medium heat until the bottom is cooked through, then flip and cook another 2-3 minutes on the other side. Top with 1 tbsp. almond butter , 1 tbsp raw honey and some fresh berries
Nuts and Nut Butter. With a natural combination of protein and healthy fats, nuts (and nut products) are a staple in many athletes’ diets. They are fabulous to help balance your blood sugar, and keep you feeling satiated long after you’ve eaten them. Great choices are raw almonds, cashews, pecans, walnuts and pistachios.
Organic Berries. Antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during physical activities —and berries are one of the best sources out there. Choose berries with the most intense colors—blackberries, raspberries, blueberries—because they have more of those phytochemicals and protective substances. Toss them into a smoothie, add them to your oats, or just eat them by the handful.
Fatty Fish. Salmon, mackerel, and trout, are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease. If you’re not a fish eater then try adding 1 Tbsp. good-quality fish oil that you can put in your smoothies.
Hydration. More of a RULE of healthy living every day, remember to drink enough water! How much you need to drink varies greatly between individuals based on size, sweat rate, activity levels and weather. As an athlete you should pay close attention to your thirst and alternate plain water with low-sugar electrolyte drinks and options like coconut water or plant-based options like Genuine Health Active Fuel to top up your salts and minerals.

Bonus Tip Ensure you are getting enough restorative sleep at night so that your body can optimize your training by sloughing up any of the debris of the day and healing your body on a cellular and tissue level.

For a private consultation and custom nutrition plan, email Jenn Pike.

Running Engagement: Josh & Tanis

AttheRaces

February 23, 2016

Today we are spotlighting Josh and Tanis’ recent running engagement at the Run Waterloo’s Re-fridgee Eighter 8mile race. Both graduates of the University of Windsor with degrees in a Bachelor of Human Kinetics Honours Movement Science (Kinesiology degrees), and Bachelor of Education.

Josh and Tanis started dating in 2013 when competing for the Windsor Lancers cross country and track & field teams. Josh is originally from Paris, ON and competed for Brantford Track and Field club through highschool. His blog is joshbolts.wordpress.com . Since graduating in 2014, Josh has been working as a Kinesiologist at Advanced Therapies Clinic in Brantford specializing in Active Release Techniques and hands on therapy.

Tanis is from Oshawa, ON and competed for the Durham Dragons Track and Field team throughout highschool which developed my passion and love for running. Since then, Tanis has been working in the Fitness Industry using my Kinesiology degree as a Personal Trainer. Her blog is tanissmith.com.

Tanis’ Reflection of the Re-fridgee Eighter 8 mile race:

Josh had it planned for a few weeks now, originally he thought the race was February 7th so as far as I knew we were going to be running that day when we realized that wasn’t the right date he had to push it back a few weeks, leaving his family and friends who knew about the proposal very anxious.

We signed up for the race like we would any other. Josh and I are both sponsored by Skechers Performance Division Canada and planned on using this race to test our fitness for our upcoming season.

Our Grand River Endurance teammates came down for the big day. I thought Mike Thornton was just coming to watch and that Heather Colunsanno was racing because she wanted to. Turns out they knew! Josh’s brother is a photographer and I thought he was coming to take running photos of us but he joined us with his girlfriend Meagan Bains to capture the moment.

The race went off like any other, and Josh and I both were in the 8 miler. As I ran towards the finish line, I had been in the first place female position running solo for the last 10km of the race after I turned off the 8km course to do the second loop for the 8miler. I came across the finish line in first and walked towards my teammates and friends as I would any other day. Before I knew it, Mike was turning me around to see Josh down on one knee. He asked will you marry me and I was so surprised I started laughing. I said yes! and we had the infamous exchange of hugs and kisses that has went viral on our social media sites, as of right now Josh’s post has over 200 likes! I asked him after I accepted how his race went, and he won! I don’t think he was very concerned with that result though! He told me during the race he just kept thinking get back so he could have enough time to get everything ready at the finish. We did our cool down as we would any other day and took endless pictures with friends and family. My dad was there to watch the race and didn’t know what was happening until minutes before, he was very excited to be a part of it. When we went up to accept our race awards the announcer told everyone that Josh was the Proposer of the day and I was the Prosposee. Our teammates have dubbed it the “GRAND RIVER ENGAGEMENT” play on words of GrandRiverEndurance

In terms of the race, I ran the 8miles in 49:02 which placed me first overall female which ranks me 49th fastest time run on the course ever (male and female) and 2nd fastest female ever behind Krista Duchene. This was the first time I did this race.

Josh set the course record for the 8 mile course in a time of 41:07. He had only run the 8km course before in 2011.

Check out Josh Bolton and Tanis Smith’s experience at Run Waterloo’s Re-fridgee Eighter 8 mile race: http://runwaterloo.com/re-fridgee-eighter/

More About the Couple:

When we graduated in 2014 we both knew we wanted to make a splash on the road racing circuit. I had already been racing on the roads with my first half-marathon at Road2Hope Half in fall of 2012 in a time of 1:25:47. Josh had done many road races in the summers during high school and university only 5 and 10k’s though.

Josh is our coach, he started Grand River Endurance running club because he found there were very few clubs who focused on post-collegiate running and road racing with pursuit of excellence as the focus. He does all my workouts and everything for me, I am our strength and conditioning coach making sure the two of us are staying injury free and strong.

It is our dream to both represent team Canada one day. We would like to qualify for a world or pan am team. This is what drives our training day in and day out. We push each other every day and encourage each other to go for greatness. The idea is building up to the marathon in the next few years. Josh and I both raced Scotiabank Toronto Half Marathon 2015 he pb’d in a time of 1:09:12 finishing 5 place overall. I placed 6th female overall in a pb of 1:20:41 (prev pbs RunAjax half 2015 1:21:45/Niagara International 2014 1:22).

We wish nothing but a lifetime of happiness to the couple! Congratulations Josh and Tanis!

What made this novice runner decide to #RunBold

AttheRaces

February 21, 2016

If you asked me two years ago what I thought about running, I would have told you it was a waste of time. But then I experienced Boston during marathon week, and that changed everything.

By Mayoli Weldelich

The energy in Boston was intoxicating and I left in absolute awe of the global community that forms around this event. I was inspired yet completely perplexed as to why 30,000 people gather together to run 42.1 kilometers voluntarily. Was there something about running that I didn’t get? I figure the best way to find out was by giving it a try.

Shortly returning home, I started off with short runs and I quickly understood the allure that it offers. Running helped me clear my mind, and manage stress and anxiety. It also gave me that amazing feeling that comes from setting goals and achieving them. There’s nothing like starting off the day by blowing your goal out of the water!

As a Manulife employee, I have the opportunity to enter an internal lottery for a limited number of Boston Marathon race bibs. Manulife operates as John Hancock in the U.S. and has been the marathon’s principal sponsor for the last 31 years. As part of that sponsorship, I get a chance at this incredible opportunity and although I had never tried to run more than 5k, I decided I would sign up and leave my fate up to chance.

Up until late-January, I had been on the waitlist. I was starting to think 2016 wasn’t going to be my year. When I received that fateful email telling me I had received a race bib, my immediate reaction was pure fear. I had just over 80 days to properly train for a marathon.

I called a few people and while some thought that training for a marathon just less than three months was insane, I realized that I wouldn’t be doing this on my own. As part of the Boston Marathon employee program at Manulife, we have access to a training support program. There’s a group of runners who meet weekly for lunch runs, and we connect online on a Facebook group to share tips. We also attend organized events where we get to chat with the likes of 1983 Boston Marathon champion Greg Meyer and Pan Am bronze medalist Rachel Hannah. Having these tools gave me an advantage. So the only question left was: Do I want to do it? And if so, why? And the answer was simple. Yes, because I can.

After training for about two weeks, I love it! I have been following John Hancock’s employee training guide, which has me running four times a week right now. On my rest days, I practice yoga which stretches out my incredibly sore legs, while strengthening my core and arms. I haven’t changed my diet too much but I’m relying heavily on plant-based proteins.And my running partner Ernie, my shorthaired German pointer, can outrun me on any day.

You can follow our process on Instagram or Twitter at @mayoliweidelich, or mayoliweidelich on SnapChat and if you have any advice for a novice runner, I would be so grateful if you’d share it! 🙂 #RunBold

Record breaker Melissa Bishop in new Q&A

AttheRaces

February 18, 2016

IAAF World Track & Field Championships Beijing 2015. Day Eight PM, August 29,2015. Photo: Claus Andersen

Melissa Bishop broke the Canadian 800 metre indoor track record yesterday in Ireland. Bishop, 27 and from Eganville, Ont., just outside Ottawa, already holds the 400 metre indoor record. Bishop was on the last cover of iRun and that magazine is still available at the best independent running shops around the country or online, for free, right here. iRun’s GM Ben Kaplan reached Bishop en route to Glasgow to capture her reflections on becoming Canada’s fastest woman, again.

Q) First of all, congratulations. You’re in Ireland. You just set another Canadian record. How will you celebrate your victory?

A) I’ll celebrate my victory by racing one more time in Glasgow—perhaps setting another Canadian record.

Q) You’re like a machine, you just don’t stop. At what point in your race did you think you could set a new record?

A) There wasn’t a specific time during the race, it was a goal of Dennis [her coach] and mine going into this race.

Q) So it was your intention going in?

A) Yes.

Q) How do you currently feel?

A) Great, just gearing up for the next race on Saturday (Glasgow Grand Prix).

Q) Aren’t you going to celebrate even a little bit? Kick off your shoes and drink a beer?

A) Not yet. For now, rest, massage, good hydration, good meals and lots of sleep. You have to treat your body well for it to recover well.

Q) So many people see you as a role model. What from your training have you learned that might help someone else?

A) Just that, that you really need to rest. It took awhile for me to learn that, but it helps.

Q) Seriously though: after breaking another Canadian record, no celebrating? No Guinness pints?

A) Currently no Guinness pints—maybe on Saturday after all is said and done. To be determined!

Q) Lastly, and this is important, you were on the iRun cover in February. Would you consider being on our cover again?

A) Absolutely. I’d love to be on the cover again.

Pumped Up Kicks: Saucony Kinvara 7

TheBuzzonGear

February 18, 2016

By Christa Davidson

The Saucony logo was inspired by the Saucony Creek which flows through the Pennsylvania town of Kutztown, where the shoe company has its origins. Saucony is a native word that seems to translate to: ‘the river’s mouth’. If you haven’t been schooled on the proper pronunciation before, here is your lesson. The brand name is pronounced ‘sock-a-knee’ and in learning about the shoe company’s history, I read that at one time this break down of pronunciation was printed on the shoe box. Now there is no reason for you to ever refer to the brand as ‘suh-cone-y’ or ‘sauce-a-knee’ or even ‘saw-cone-y’, ever again and you are knowledgeable enough to educate the shoe salesperson who mispronounces it. You’re welcome.

THE LOOK
The teal/citron Kinvara 7 is a flashy, put your shades on, attention getting color combo. I noticed people weren’t looking me in the eye when I had these shoes on and the standard known greeting of “Hi. How are you?” was replaced by “Whoa! Nice shoes.” Even as conversation progressed, I noticed people kept glancing at the shoes like they just couldn’t look away. Saucony (say it properly in your head) makes this shoe in other color options for those who, like me, prefer a more subtle style of shoe. This ombre colour combination sees the teal moving forward from the heel and transitioning to the citron shade that wraps around the front.

THE FEEL
I’ve run in other Saucony models but this was my first experience with the Kinvaras so I I’m giving you is my impressions of this shoe from a virgin viewpoint. If my foot could have sighed with pleasure when it slid into this shoe, it may have sounded x-rated. When I started running again five years ago, I was wearing stability shoes that felt like cement blocks on my feet so when I put shoes on that feel like I am wearing socks, it is a sensory treat. The Kinvara 7’s are light and cushiony but not overly so. They are designed to be a natural shoe and as such give you an honest feel of the surface you are running on. I ran in them on a treadmill, a track that is surfaced in rubber, on bare roads and just for kicks, on snowy roads with Yaktrax on. The shoe isn’t designed for the latter but with the help of extra grip I found it comfortable.

THE TECH
Saucony uses a cushioning technology in the midsole called Everun which has been used in other models bit is new to this shoe. In the Kinvara 7’s the Everun is used in the heel of the shoe for a more comfortable landing and takeoff. Imagine it as a layer of responsive, extra cushioning embedded into the midsole of the shoe. It’s like the icing between the Oreo’s cookie wafers, only unlike the icing it lasts through your whole run-meaning it doesn’t get eaten up over the kilometers. It’s as soft and sweet at the end of your run as it was in the beginning.

Flexfilm covers the areas around the front and is exactly what you imagine it to be from its name: a flexible film. Imagine it like super strong saran wrap. I appreciate this technology because whether you need to know it or not, I have an old lady bunion that compares to a foothill in Alberta. The adaptability of the Flexfilm gives my foot the ability to move and be how it needs to be while I run. It doesn’t feel restrictive or contained and there is no rubbing, which supports Saucony’s design theme of this being a natural shoe. It is a neutral shoe and suitable for runner’s who like and can tolerate running without extra support.

The last feature that is notable in this shoe is the Prolock lacing system that helps keep the shoe laced for a loose or snug fit. Behind the outer of the shoe, right around mid foot is an extra lace loop that helps to draw the sides of the shoe up and in depending how much tension you use, allowing the shoe to conform to your foot.

FINAL KICK
Saucony sponsored runner, David Freake is experienced with previous versions of this shoe and says, ‘The biggest difference (between the Kinvara 6 and 7) comes in the tooling of the outsole/topsole with the addition of Everun. You immediately notice the increase of energy return when you land in your gait cycle. From an upper standpoint you will find it very similar to the previous model’.
The Kinvara 7’s launch on March 1 and will be priced at $139.99.

You Asked, JP Answers

Training

February 18, 2016

One of the reasons I love being a runner is that unlike many other sports, as an average everyday runner, when you line up at the start line of a marathon, you line up right behind the elites of our sport – now that just doesn’t happen in most sports. Good luck trying to golf a round with Tiger Woods or play a tennis match with Venus Williams! And even as an average runner, I get to connect with elite athletes.

Dear JP:

How do you handle fuelling during training, especially at the start of a training phase if you’re a little “soft” around the edges?

Sincerely,

Lanni Marchant

Dear Lanni:

One of my fondest memories from last year’s Toronto Waterfront Marathon was getting a big hug from Lanni as she made her way from the elite holding area towards the start line. Having just completed two marathons that morning, I was wrapped in blankets trying to stop shivering waiting for my third and final marathon, and here was Lanni bouncing around looking full of joy and energy. And we all know how this story ends – Lanni did Canada proud yet again!

Now, let me get to your question. I like the ambiguity of the wording in your question about being “a little soft around the edges” at the start of a training phase. Taking this literally, I can apply it to my entering the base training phase carrying a few extra pounds, and feeling a little “soft” around the middle. I think our natural tendency is to cut back on the calories we consume because it never feels comfortable carting around that extra weight on long training runs. But there in lies the danger. When I don’t fuel properly as I begin to ramp up my long run distance, two things inevitably happen – I become more prone to injury, and the lethargy starts to kick in, and thus, my motivation to hammer out key training runs all but disappears. The strategy I use to get around this is to eat many small meals throughout the day rather than two or three big meals. This allows me to fuel my body more consistently, and thereby avoid the nutritional peaks and valleys that come with energy crashes.

If I interpret your question more figuratively, I would say I certainly feel “soft around the edges” in terms of my mental stamina as I enter the final phase of my training leading up to race day. I usually go into the last few weeks before a target race feeling physically and emotionally restless – a lot of this has to do with tapering back on my training, and having to cut the extra calories from my diet in order to get as lean as possible. I’ve been sober so for quite some time, so I don’t have to worry about cutting back on the booze or wine, but like every other recovering addict, I have a wicked sweet tooth. JP without his daily dose of cookies and chocolate is not a happy camper!.

Dear JP:

You’ve been running for quite some time now, and I know that you have run a lot of races over the years. At this point, what motivates you to keep heading out the door each day?

Sincerely,

David R.

Dear David:

My motivation for running has evolved over the years. At first, I began running regularly about 19 years ago when I entered a treatment program for drug and alcohol addiction. At that time, running with definitely my escape – It allowed me to turn off my brain for a little while, and that primarily allowed me to get some distance from the incessant cravings to pick up a drink or a drug. The funny thing is, the more I ran, the more addicted I became to running. But along the way, everything inside me and around me started to change. Without a doubt, I was getting physically and mentally stronger, but in addition to that, people around me began to trust me more, as I was becoming more and more accountable and following through with goals and commitments.

Around eight years into my running practice, the time I spent out on my runs more closely resembled a form of meditation than it did an athletic pursuit. I became less concerned with getting faster, and more interested in going further – not only in distance but also into exploring how running was taking me inside of myself. Running became my meditation, a commitment I made with myself. I feel that the longer I pursue a running practice, the more I realize I am prioritizing my mental wellness by entering into a conversation or communion with me, and only me. By its very nature of personal commitment, I can think of no better sport than running to bring us to this place of inner peace.

Now today, I run for community – I run to build connections with other runners who are on a similar path of self-discovery. With my advocacy work for survivors of childhood sexual abuse, I use running as a way to build ‘bridges’ between our sport and the people in our community who are most at risk. I honestly believe that running will change your life if you give yourself over to its mysteries.

You Ask, JP Answers

Training

February 18, 2016

Dear JP:

No matter how good my training has been and how well prepared I feel, I can’t seem to shake those race day nerves. Any suggestions on how I can keep calm on race morning?

Sincerely,

Sylvie

Dear Sylvie:

Race day nerves remind me I am alive. But they also remind me that what I am doing is somewhat terrifying. No matter how many races I have run, those nerves compose the soundtrack that accompanies me to the start line. Learning to get comfortable with the uncomfortable is what living on the edge of your comfort zone is all about. Here’s a little checklist of what I go through in the 48 hours leading up to a race, and whenever I do these things, those race day nerves seem to vibrate a little less:

48 hours before: I begin to obsess over the weather forecast. I check it every hour or so. Yes, I know it’s irrational, but it seems to help me feel I have a little ‘control’ over what I’ll be wearing on race day, and more importantly, what I’ll need to keep warm in the pre-race staging area.
At 36 hours: I do a recon of the course and especially of the finishing area. It’s good to know exactly where family and friends are going to meet you after the race – It’s one less thing to obsess over.
24 hours before: I go out for a light 5k run, and if possible, try to cover a section of the course. I find this helps get that restless feeling out of my legs; it is also a great opportunity to make certain your shoes are all set for race day.
Breakfast the day before the marathon, I like to get a good hit of protein now so that my body has plenty of time to process it before the race. Bacon and eggs works great for me.
20 hours before the race. I lay out my clothes for the morning, and to ensure I have everything ready for race day. Trust me, if you do it now, you’ll sleep better because you won’t be doing a mental inventory as you are lying in bed!
16 hours before the race: I always go to an afternoon movie. This forces me to stay off my feet, and it is a fantastic way to distract my brain and quiet my nerves.
Dinner the night before the race: Avoid the massive pasta or carb overload! Eat a smallish meal, and eat it early so that your system can process it before you leave your house or hotel on race morning. Avoid the porta potty lineups!
Before I get into bed I set 2 alarm clocks, and alarm on my phone, and if I’m in a hotel, I arrange for a wake-up call. Yes, it’s a little nutty, but trust me again. You’ll sleep way better!
I wake up 2 hours before I need to leave the house in the morning so that I can have a light breakfast and sit for a good 45 minutes. This helps relax the nerves and precipitates the ‘evacuation’ process. I like to read the latest edition of my favorite running magazine to help get me psyched up for the race.
And finally. Get to the race in lots of time. Find someone who won’t stress you out and hang with him/her until you need to make your way to the corrals.
10 minutes before the race begins. Now, you can let those nerves carry you forward on your epic adventure.

Send your advice and questions to JP runjprun@gmail.com

Making Running a Family Affair

Why I Run

February 15, 2016

On Family Day, we find a moment to pause, breathe and reflect on just how important sharing our beliefs of living a healthy, active lifestyle with our children really is.

By: Andrea and Petja Taivassalo

Much like many families, every week in our household is a bit of a whirlwind. From finding ways to communicate, and getting everyone where they need to be, we are often only passing each other at the door in the morning and maybe for an hour (of exhaustion) in the evening, after kids are in bed. This is the key to survival. So how does running fit in? Some would say it’s, “all in the family”.

Back in 1997, little did we know, as we watched at the finish line of the NYC marathon, that we would one day be pounding the pavement with our own children cheering. They never had a chance! Spectating and racing has been a big part of our kids lives even before we (their Mom and Dad) took it up. Their Grandfather (Keijo Taivassalo) is “The Champ”.

You name the distance and he has held the Ontario or Canadian Masters Record at some point in the past decade. In 2005, as an infant, Brayden sat in a stroller watching Keijo run in The Around The Bay Road Race. Kesa was cheering at the age of 1 along the Ontario Masters Cross Country Championship course in 2008. They learned very young the importance of being active and have always strived to be, “just like Opa”.

Fast forward, and these days we hear, “Mom, I think I can run a 5K”, and “Can I run the 10K with you Dad”? Somehow, this love of running was just absorbed by our kids. As a result, we happily forego our own race goals to play the role of coach, running partner and cheerleader for the kids as they forge their own path in running.

We have often talked about how, for them, running, setting goals, training and competing are just normal parts of life. They don’t know any different. The down side, almost a funny one, is that they think that everyone can run a marathon. But at least they realize that winning one–as Opa does regularly–is pretty special, and as a family, we all continue taking our lives (and love of the sport) in stride.

For more family fitness inspiration and good kid-friendly fun follow Andrea and Petja on Twitter.

Head Over Heels in Love

TheBuzzonGear

February 13, 2016

By Michelle Clarke

Many years ago I had a favourite shoe, that shoe was perfect, it was light, had a little bit of support and was my go to race day shoe. Then news came the shoe was being discontinued. I went on an ordering, hoarding binge. Feeling like a boyfriend had just broken up with me, I would lovingly look at my old beat up Elixirs and sigh.
Like all things, time heals. Over time, I accepted the fact that Elixir was now just a memory and I learned to love another shoe in the Mizuno family. Every so often, I would see a runner go by wearing a pair of Elixirs. Like a jealous girlfriend, I would ask, where did you get them, how did you find them?
One day I did find the Mizuno Elixirs at a running expo. Reunited at last with my first love, I put them on and started jogging around. Wait, something was wrong. They didn’t feel like I remembered. They felt heavier, even a bit clunky. It was exactly the closure I needed. I boxed the shoes up, and put them back on the shelf. This was clearly not meant to be.

Rumous started to surface the Elixir was coming back. Ears perked up, “I’m listening”. The rumours were, it was going to have the Elixir wave plate but was going to be re-designed, re-named and perform better than ever. Mizuno had my full attention. Like a girl waiting for that guy to text me back, wondering if my phone wasn’t working or if he really didn’t like me, I waited for the Elixir.

Then the day came. I got them and just like the rumours, they were different. They named the new shoe, the Wave Catalyst but if you look closely, it’s without a doubt the Wave Elixir. Built on the foundation of the Elixir wave plate, the shoe is light and delivers just the right amount of support. This brand new remodeled shoe is slick with a design you come to expect from a Mizuno shoe.
The Catalyst feels familiar and there isn’t a doubt you’re standing on the Elixir wave plate. The most important part, it’s even better than the Elixir. The transition is fast and on my first 13km run with them, I totally forgot I was wearing this brand new shoe. The shoe feels more like an extension of my foot and the flex grooves give you an extra bounce in your step.
Like a girl back in love, I’m already planning many running dates with my Mizuno Wave Catalyst. Check my instagram @michelletherunner to see what adventures are in store for us in 2016. Check my instagram @michelletherunner to see what adventures are in store for us in 2016.

We Should Expect More From Male Marathoners over 70

UpToSpeed

February 12, 2016

By Ed Whitlock

The Association of Road Race Statisticians keep world records for each age from five to 100 for the marathon and other distances. The world marathon record for men over 85 is 4 hours 55 minutes, this is huge falloff from the single age record for age 73 of 2 hours 55 minutes. The record for men over 90 is 6 hours 36 minutes. I am still the only man to run a marathon in less than 3 hours when over 70.

The 85 and 90-year-old records are soft. What are the reasons for this situation? I think the main reason is that very few men past 80 even attempt a marathon. Why is this? Largely because of society’s attitudes, it’s too difficult for people that old. Attitudes change over time, marathons used to be the domain of a few oddball runners at the extreme limits of endurance, now a strange mania has taken over where all kinds of people with little natural running ability have got it on their bucket list of things to do. As a bi-product of this, the numbers of 60-year-olds have greatly increased in recent years but not, so far, over 80’s. Greater numbers of participants would increase competition and the chances that a record setter would emerge.

As another example of current attitudes limiting participation, when I raced in the Rotterdam marathon at age 74, some of the elite Kenyan runners in their 20’s and 30’s couldn’t fathom why a person my age would be running a marathon and certainly not in the time I did that day—2:58:40, it blew their minds. What will it take to get the Kenyans to run when they are 70 or 80? There obviously needs to be a change in their mindset (plus I suspect some monetary incentive). When and if they do I am sure a number of the records will be broken.

Before the East Africans get around to running when they’re old, I think it more likely that elites from the developed world will run when they’re old and lead to record improvements. This has proved elusive so far as those who have tried to continue have generally succumbed to injuries that have impaired performance, e.g. Bill Rodgers and Frank Shorter.

I was a good runner in my youth and I am sure with different direction and priorities I could have been an elite runner. If that had happened the odds are that I wouldn’t be running today. Even if I had tried, injuries might have taken their toll. I’ve now been running almost 45 years since starting again. I’ve had injuries, but have always got over them. I’m not convinced that continued running accelerates terminal injury issues so I think elite runners can continue to run well into their old age. As an example Joan Benoit, the Olympic champion in 1984, is still running well at age 58.

I found it surprising that no 70-year-old had run under 3 hours before me, at least four athletes had run in the 2:40s in their 60s, but never did a sub 3 when they reached 70. It’s now 12 years since I first did it and no one else has yet done it. A year after I first did it, I ran 2:54:49 at age 73. This indicates that the equivalent record for age 70 should be sub 2:50. Really sub 3 at 70 should not be that great a challenge for a talented marathon runner.

Of course some would say: What’s the point? I may have some ability, but it took a lot of training as well; there are probably better things to do than trudge around a cemetery for 3 hours every day. It’s not as though there’s any money in it.

So that’s my thesis: in spite of the preceding paragraph, others beside me should be pushing the envelope in over 70 marathon performance. I need company, maybe it would be a goad for me to do a bit better. Currently that would be difficult as various aches and pains are preventing me from training as much as necessary for good performance. Maybe running decently when you are old is more difficult than I have argued in my thesis!

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