Frequently plaguing runners, especially those logging extensive kilometres, black toe can be caused by a number of different factors. But according to Pam Mazzuca Prebeg, BSc a personal trainer and athletic therapist based in Toronto, Ontario, the most common causes is ill-fitting footwear. “Having a shoe fitting by a professional is incredibly important, you need to go somewhere that has staff who are well-trained in this area,” she says. Most importantly, the shoes need to be snug enough to prevent movement and reduce friction. Here are four additional prevention tips that can help you keep your feet in tip-top shape.
1) See a professional. Make an appointment with a chiropodist who will be able to diagnosis your gait and custom fit orthotics which will help keep your foot in place.
2) Lace up. While lacing your shoe is a matter of personal comfort Prebeg suggests using the extra hole at the top of the shoe which will hold your foot and reduce friction.
3) Socks, socks, socks. Opt for wool socks which wick away moisture from your skin and reduces rubbing as opposed to cotton ones.
4) Prime protection. Use petroleum jelly to reduce the friction between your toes during long runs. You can also purchase toe protectors which will separate your toes.
5) Practice good foot hygiene. Keep your toenails trimmed and soak your feet in a post-run Epsom salt foot bath, especially if you know you have a predisposition to it.
Off for some pool running at Jonathan’s sister’s, down the street, while the kids enjoy their first swim. New fancy cane in hand.
I can hardly believe the incredible progress I’ve made in such a short time. Our bodies are amazing. In just 5 weeks, I have come from one of, if not the, most physical and emotional lows of my life after fracturing my femur, with the finish in view, while defending my Canadian Half Marathon title.
I think the lowest physical point was when I was bedridden after surgery, weak and weary as the anesthetic wore off, trying to lift myself off the bedpan. I did not succeed because of the pain, fatigue, and lack of strength to hold myself up, consequently spilling the liquid contents underneath me. Waiting for help with tears running down my face from pain and disappointment, while lying in my own urine, was a definite low.
And the lowest emotional point was when I knew I required surgical placement of a plate and 3 screws but had to go for a CT scan first, to determine if I had tumours. With my family history and several physical signs, bone cancer was a risk. Another definite low.
But I had peace. Incredible peace the entire time. Yes, for the first few days I think I cried more than anytime in my life. I was exhausted and overwhelmed after finishing the 21.1 km, having major surgery, finally having my husband with me, processing everything that happened, and not sleeping for two nights. I was sad with peace; not teary from anxiety or anger. There is a difference, a world of difference.
During that time, there was never a point that I said, “Why me?” or thought that it couldn’t get worse. Sadly, when you are dealing with disappointment or loss, you can usually think of someone or something that makes your situation look and feel better. After my mom took her last breath in 1997, the nurse told my sister and I to take all the time we needed. When she lost both her parents at once as a teenager, she was not allowed to say goodbye. We do not know why terrible things happen but can allow ourselves to grieve, knowing we will get through it. It was very therapeutic to acknowledge my feelings, something I recently spoke to a group of local swimmers about, in my “Dealing with disappointment – the good, the bad, and the ugly” presentation.
I’ve never been shy about my faith; God has been first and foremost in my successes and disappointments. And I don’t believe this fractured femur thing is going to be that different. Psalm 66:17 says, “For I cried out to him for help, praising him as I spoke”. Like my disappointing World Champs Marathon where I collapsed in the extreme heat, my faith was strong. And after becoming the second fastest Canadian marathoner just two months later, I thanked God. I think it’s going to be quite exciting to see how this story enfolds! In fact, just yesterday, I was contacted by the producers at 100 Huntley St. TV who are following Christian athletes heading toward competition at the 2015 PanAm Games in Toronto. I explained my situation to which they replied that if it was ok with me, they would like to follow my recovery process and journey back to running. Stay tuned.
I do know that I may not return to high-level training and racing and “I have learned how to be content with whatever I have”, Philippians 4:11. But, like I said in my last post, I am following my heart and believe that with each and every day, my first marathon back is that much closer.
Now, let’s get to the exciting developments.
This morning I had an x-ray and appointment with my running friend and orthopedic surgeon, Dr. James Dill. After getting some paperwork out of the way, he showed Coach Rick and I the development in bone growth by comparing the 2 week x-ray to today’s 5 week x-ray. Looked good to me! We then discussed how I could continue to progress in my rehab and gradually return to full-time training. I was very pleased and pleasantly surprised to:
1. hear that I could progress to full weight bearing, right away, and
2. read on the, “Athletics Canada – Notification of Injury, Illness or Pregnancy” form that I could return to full high performance training and competition, November 1!
As for walking, he watched me take a few steps, which I’ve been able to do this week but with a heavy limp. He asked me how I felt, then explained his assessment and wrote a physio note with instructions to work on gait training, full motion, and abductor strengthening. He concluded that I would likely be walking limp-free in about 2 weeks!
As for training, he confirmed that I could continue in the pool and on the bike, and even start using the elliptical if I felt safe and ready. He did a few tests to determine my leg strength and confirmed that I should continue to gradually increase the resistance. I have been carefully adding to the volume and intensity of my various activities to about 1.5-2 hours per day. I’ve also been re-establishing an evening routine of stretching, new physio exercises, and pushups and such, which includes a 2 minute plank.
Lastly, he was pleased with my incision upon examination since it did get externally infected last week. Infections are something to not mess around with, after surgery. Because I finished the antibiotic more than 48 hours ago, we put that issue behind us.
I got the date and instructions for my June bone scan, and next appointment in July, which I believe will be my last. If all goes well, this is when I will get the green light to jog again. I’m sure it will take several weeks to progress from jogging to running.
Tomorrow is my last injection of Fragmin, the blood thinner, and I have been successfully using a cane all afternoon. I biked for 1/2 hr at 5:30 am, and did some easy pool running for 1/2 hr and walking for 1/2 hr at 5:30 pm. Progress. Incredible progress. And more to come.
Backpacks and bras to hold things – makes crutches easier. I take great caution when around wet floors at the gym.I allowed myself to indulge in sweets since you need some belly fat to successfully inject the needle. Tomorrow is my last one so I’ve asked Dr. Dill for a repeat (; No more needles. No more connect the dots.Back on the treadmill. Walking, of course.
OTTAWA RACE WEEKEND
The Ottawa Race Weekend has always been my family favourite racing event. From the recreational joggers in the 2 km to the world’s best in the marathon in our nation’s capital, you can’t get much better. We went as a family in 2010 and 2012, and again this year. I decided to take the entire weekend off because of the infected incision and long periods of time I would spend sitting, on my feet at the expo, and crutching around. I had to be realistic about what I could physically handle and fit into our family’s schedule. On Thursday morning, we headed out on our first road trip in our new (used) van, having lunch at the half-way point with Jonathan’s cousin in Belleville. After quickly dropping our bags into our hotel room upon arriving in Ottawa, we headed to the expo to watch the Transcend movie in support of the Kenyan Kids Foundation, and spend an hour at the Saucony booth.
We got back to the hotel in time to eat dinner with the Korir family and let the kids have a 15 minute swim in the pool before it closed. On Friday morning after breakfast, we walked down to board the Amphibus, a family tradition while in Ottawa for race weekend. In the past, I’d stay back to nap with the youngest but with me not running this year, and Leah out-growing naps, we made it our first ride together. You get a tour of the city on the roads as a bus, and on the water as a boat. It was quite fun.
After lunch, I headed to the expo to spend some time at the iRun and Saucony booths. It was so great to say hi to people, update them on my progress, and hear about others’ somewhat similar experiences. The same went for Saturday when I was there in the morning. Like many have been inspired by me, I too was encouraged when hearing the tremendous comebacks and difficulties of other athletes.
By the end of my time, my leg was sore from standing and cheeks tired from smiling in so many pictures, must like our wedding day. I was honoured to have a steady stream of people, both days. Later that afternoon, the boys laced up their Saucony shoes and pinned their bibs to their new race t-shirts. Despite the several waves of hundreds of runners, and me on crutches, Leah and I were still able to see Jonathan, Micah and Seth start and finish their 5 km race.
Shortly after that I headed to the Rogers booth to meet with Tim Hutchings and Mark Sutcliffe for the 10k race commentating. We reviewed our plan and were informed of the necessary technical details before going live shortly before the start. It was a fun and relaxing evening as Mark facilitated the discussions and spoke about the course as a local, Tim added the technical details of the various international runners, and I shared some about my training and racing, and spoke to talent of the Canadian runners. I also provided insight to returning to competitive training and racing after having a baby as Mary Keitany crushed the women’s field, won the gender competition (women get about a 4 min start ahead of the others), and set a new course record in her first competitive race since having her second child last year. Her last major races were a victory in the 2012 London Marathon and 4th place finish in the 2012 London Olympic Games Marathon. Quite impressive and a neat theme to my weekend as earlier that day I met with Dylan Wyke’s wife, Francine, to answer some questions for a study she is doing on elite athletes and pregnancy.
After the race, we headed to Jonathan’s cousin’s for dinner then got settled back into our hotel room. I was already pretty tired at this point yet having an amazing time, even without racing. Almost as fun. Almost. Sunday morning, Manny gave Tim and I a ride to the Rogers booth. Again, the three of us chatted within our areas of expertise and enjoyed sharing stories while providing viewers with coverage of the 42.2 km event. I was able to get two 10 minute breaks when Geoffrey Mutai and John Halvorsen were scheduled to share a few words. It was just enough time crutch my way to the porta potty and stretch my leg. Shortly after we aired the interviews with Canadian Champions, Eric Gillis and Rhiannon Johns, and provided a summary of the race before ending the show, I chatted with a few people in the media/VIP area then found Jonathan and the kids to make our way back to the hotel to check out. On the way home, we enjoyed another meal with another cousin, and safely made our way back to Brantford, just in time for bed.
Fun commentating selfie with Mark Sutcliffe (L) and Tim Hutchings (R).Expo with the family.Leah DuChene and McKayla Korir always enjoy playing together. Hoping someday it will be in Cherangani with the Kenyan Kids Foundation.Heading home after marathon morning.
iRun because I can’t stop. — John Arih, British Columbia
I received the Saucony Guide 7 during my taper week before the BMO Vancouver Half Marathon and decided to test them out with only two easy runs before race day. The shoes offered a perfect combination of cushioning and stability, along with a fast feel. I had been training in two other stability shoes, one having more cushioning but less support, and the other with more support but less cushioning and a stiff feel. The Guide 7 offers a few upgrades, including the flared forefoot design and deeper flex grooves, and I definitely noticed a feeling of smooth support in the forefoot as I ran. In fact, I felt no rubbing or blisters on my foot which I sometimes get even though the shoes were getting pretty wet running through the rain and unavoidable puddles during my run. After the half marathon, I felt no soreness and my recovery was quick and easy. Overall, the Guide 7 feels like a great shoe for logging many kilometers during marathon or half training. With excellent cushioning and a supportive forefoot without the stiffness of some shoes, these are ideal for runners looking for a solid combination of cushioning and stability.
About John: A 48 year old runner who has completed four marathons and 26 half marathons over the last 5 years, John will soon begin training for the GoodLife Fitness Victoria Marathon in October with a goal of 3:30:00; you can follow him on Twitter @johnnyzr2.
As the Scotiabank Calgary Marathon celebrates 50 years of running, Maureen Peniuk will also be celebrating as she crosses the finish line of her 50th marathon. “For me, the fact that my 50th marathon coincides with the Calgary Marathon’s 50th was exciting,” says Peniuk. She also found the Calgary Marathon’s focus on running green an environmentally friendly initiative that resonated with her. Instead of picking up paper cups at the hydration stations along the route, Peniuk and other runners will be using a quick fill spout that will enable her to easily refill her own water bottle during the race.
But what makes a runner go the distance of 50 marathons? “When I first started training, I wanted to run a marathon,” explains Peniuk, “but I have endurance and I really found marathon training, especially the long runs really enjoyable. In fact, she enjoyed her training runs so much that after completing her first marathon in 2000, Peniuk realized that she had to have a marathon as her training goal. “In, some ways I enter marathons as an excuse for all my long distance training,” says Peniuk.
Through her friends who are also avid runners, Peniuk began running different races, enjoying the social aspect of the sport. As a result, the number of marathons Peniuk ran added up pretty quickly and by her 40th birthday she had completed 20. “I thought if I ran about three each year, two closer to home and one destination race, I would hit 50 marathons by my 50th birthday,” shares Peniuk. But with the addition of new marathons located closer to home, she’s ahead of the game, running her 50th marathon at 47.
For some runners, packing in multiple marathons over the course of a single year might take its toll physically but Peniuk maintains a measured approach in both her training and on race day. “Once you’ve run this many you can tell when you might need to rest,” says Peniuk, “I never want to put myself in a position where I can’t run.” And it’s her desire to maintain her active lifestyle, one that includes running marathons that will continue to fuel her next goal after crossing the finish line at the Calgary Marathon this weekend—completing 100 marathons during her retirement years in her 60s. “Lucky for me, I’ve picked up a fitness activity that I can do throughout my life.” We couldn’t agree more.
As this training cycle draws to a close and the start of the marathon nears, all runners start to look at where they have been over the past few weeks. The great workouts, the awful ones, the missed ones and even the ones that you extended because you didn’t want the good feeling to end, are all assessed and reassessed. Training with Rob Watson has been a tremendous experience. I was excited to be a part of this team, and am grateful for the opportunity to have had contact with such a great group of people at Ottawa Race Weekend and iRun, as well as the other runners. Having had a connection with an elite athlete, and having actually run beside him, I am humbled by Rob’s natural talent and I understand a little better what a gift athleticism is. Having been in touch with him and hearing about his training, I understand that it is not just talent, but that making the most of his talent requires hard work and focus. It is comforting to know that they have to work harder than us, because, to be honest, I always thought it just came easily to them. They know all the information because it is a necessity for them to reach their full potential. We all have potential, to varying degrees, and we really do get out what we put in.
My attention now turns to the last preparations of packing and keeping healthy and injury free. While I’m not relishing the 7am start time, I must admit I am looking forward to an earlier finish time. I have my outfit ready to go, including my awesome Lunatiks compression socks to support my tiring legs. At least if I don’t look good finishing, I’ll make finishing look good. I have the pre race throw away clothes, and the fuel for the run. Everything feels under control. Part of the marathon are the things we cannot control, and looking at those, I’d say that Ottawa is going to be a real treat. Sunny, with a few clouds, no rain, and only a slight wind. You could not order better conditions. Although the day will get warm, the faster you run, the cooler you will be. The only other uncontrollable factor that makes for a great marathon are the fans. I have always maintained that the best marathons are the ones where you feel like a rock star for 26.2 miles. Fingers crossed that all the Ottawa residents are willing to rise and shine this Sunday morning, because I’m going to need each and every one of you. As my 10th marathon, I don’t think that I could have picked a better one, and I know that from the start of training to crossing the line, it will be one that I will not soon forget. Bring it on Ottawa, I’m ready to see you on foot, and finish upright and smiling!
iRun because it is my zone out time!–Carmen Montenegro, Toronto
In testing, the Saucony Guide 7 I was pleased with its 8.20-oz weight. Aesthetically I liked its color combinations, shoe laces with a little touch of green, small reflective material and width of the sole which gives presence to the runner but more so a sense of stability. Not only did my feet mold to the shoe, but because it’s lightweight, I also was able to increase my pace. Plus the light-weight nature of the shoes contributed to a soft landing by providing stability and traction.
There’s no doubt that both road and trail runners would find the Saucony Guide 7 a good fit. The next day, I went for my 8-kilometer morning run, which is mainly over flat terrain. I knew my run was going to be very comfortable and smooth. The sole and the cushioning of the runner made me feel bouncy, was gentle on my strides and offered an easy landing. Even on an 8-kilometer trail run, the shoe adjusted well to the ground and the grip and performance was outstanding. My final test took place at the Sporting Life 10K and once again this light-weight and comfortable shoe prevailed; this is a keeper!
About Carmen: A 48-year-old mom of two children ages 11 and 13, Carmen Montenegro is also a part-time fitness instructor who has been running for leisure for several years. But it wasn’t until 2008 that she entered the Goodlife 5K Run has participated in events ranging from 5-kilometer to 10-kilometer distances. Having run a 5-K race with her daughter for the past three years, in 2015 Carmen plans to run a half marathon.
After weeks of solid training, Team Myles is all set to go for the Scotiabank Blue Nose Marathon Weekend. Here’s what some of the Team Myles Ambassadors had to say about their experience with the program and the benefits of incorporating Adult Essential Gummies as a regular part of their nutrition and training.
While I buy vitamins with great intentions they often sit on my counter waiting to be taken and forgotten; but thanks to Adult Essential Gummies supporting Team Myles that’s all changed. Adult Essentials provided Team Myles with vitamins to enhance our training and I’ve taken these every day. They are fun and very much like taking candy, I look forward to taking them. The only challenge is convincing my kids that they are for grown ups and not actually candy.—Tina Griggs
What started out as a contest entry with a goal to add some running with the Blue Nose Marathon 5 km, has led me to meeting some wonderful people and learning very valuable life lessons. While the benefits are endless, most of all, it’s the lifelong continued commitment to fitness and the friendships that I will remember. Having completed two test runs of the 5 km course in the past week, I’m excited to participate in my fourth Scotiabank Blue Nose Marathon Weekend. I added Adult Essentials vitamins to my daily morning routine that I am sure helped me along the way with my commitment to a healthy lifestyle.—Wendy Hudson
Whole-Wheat Spaghetti with Clams
Three ounces of cooked clams have a whopping 24 grams of iron! Plus, these shellfish are a good source of protein, calcium, zinc and omega-3 fatty acids.
Makes 2 servings
Ingredients
3 tbsp of olive oil
1 clove garlic, sliced
1 red bell pepper, diced
1/3 cup white wine
1 medium (142 g) can of baby clams
225 g whole-wheat spaghetti
3 tbsp of chives, chopped
1 tsp fresh ground pepper
Directions
ONE: In a large pan on medium heat, add olive oil and sauté garlic and bell pepper for about 1 minute. Then add wine and clams, simmering gently for about 5 minutes.
TWO: Meanwhile, in a medium pot, bring water to a rolling boil. Add spaghetti and cook for about 8 minutes to 10 minutes until slightly tender (al dente).
Drain pasta into a strainer, return pasta to pot and set aside.
THREE: Garnish with chives and season with pepper to taste. To serve, top spaghetti with clam sauce.
In 1977, a 13-year-old kid named Adrian “Punky” Baird entered a marathon one week after running through what was supposed to have been a 55K charity walk.
“I was pretty naïve,” says Baird. “But the key thing was nobody told you what you could or couldn’t do, or how bad it was going to be.
“Now you plan for the worst. Back then we had no idea.”
When running a marathon, ignorance may not quite be bliss. In Baird’s case, it was quite painful. Still, there’s something special about running headlong and somewhat unaware into a new experience. And in the 1970s, long before there were dozens of books, countless online training programs and thousands of other runners to turn to for guidance, most of the small number of people who attempted a marathon had little idea what they were in for.
Over the course of the past year, in researching a book about the history of the Ottawa Marathon, I’ve talked with scores of runners who have completed the event since it was founded in 1975. I was especially intrigued and inspired by the pioneering spirit of the athletes who decided to try the marathon in the early days of the event, when less was known about long-distance running and no one foresaw events with tens of thousands of participants.
Even today, when many events are sold out, marathoners are an exclusive group. In North America, with a population of 350 million, there are fewer than half a million marathon finishers a year (and that includes some people who are counted more than once because they cross two or more finish lines).
But unless you choose to train alone, the loneliness of the long-distance runner is a thing of the past. In the 1970s, however, marathoners were almost as rare as astronauts.
When you think of the New York City Marathon, you might picture the sea of 50,000 runners crossing the Verrazano-Narrows Bridge. But in 1970 only 55 people crossed the finish line in Central Park. The first Ottawa Marathon had 146 participants, and it was the largest marathon in Canada that year.
“We just said, ‘Let’s see if we can run that far,’” says Eleanor Thomas, who was the first woman across the finish line in Ottawa in 1975. “We just trained and did it. And nobody had a clue what training actually was.”
Like so many runners today, the few non-elites that ran marathons in the 1970s did it for a love of running. But the objective was neither as fashionable nor as manageable as it is today. Not only was there scant information to turn to, the running shoes and apparel were a far cry from the modern gear we wear now. No wick-away fabrics, no specially designed footwear to cushion the impact of thousands of pounding steps.
And while many of the events were well-organized, they were hardly the sophisticated, professional operations of today. Almost all of them were put together entirely by volunteers, many of whom spent hours setting up the course and then changed into shorts and ran the race themselves – or stood at the finish line for hours recording runners’ times on a clipboard.
The marathon wasn’t new in the 1970s; the race has been around since the 1890s, when it was created as part of the first modern Olympics. And events like the Boston Marathon and the Around the Bay Road Race in Hamilton are more than a century old.
But the foundation of the popular sport we know today was built by those pioneers who organized and ran marathons in the 1970s. Like Punky Baird, they didn’t know what to expect. But they inspired a generation of passionate runners and developed the outstanding events that all of us enjoy today.
Even with finely tuned training plans in place, it pays to have a back-up plan.
By Krista Duchene
When things don’t go exactly as we expect, it can be very disappointing and frustrating, especially for athletes. We plan ahead, implement the training, and believe we’ll succeed. We’ve done it before and presume we can do it again. However, we all know that some things aren’t within our control. While we set our initial goals and don’t want to settle for anything less, sometimes we need to lean on a back-up plan. After ten marathons in 11 years with three kids, I’ve learned to be content—and sometimes have pleasantly surpassed my expectations—with the occasional execution of the back-up plan. Holding back on a workout, cancelling a race, or taking an un
planned day off may seem terrible at the time but we must control our emotions, be objective, and always remember the big picture. Here are three ways in which I’ve implemented a successful back-up plan.
Keep pushing the positive
When Lanni Marchant and I returned from running the 2012 Rotterdam Marathon and began the appeal process for a spot on the Olympic team, we needed a back-up plan should we lose the appeal. In preparation for a decent race, marathoners need a good 12-week build. Although we had to keep training should we win the appeal and get to race in London, we didn’t want hard work go to waste if we lost the appeal. As a result, we planned to run a fall marathon. Once we learned we would not run at the Olympic Games, I quickly dealt with the disappointment, took a
week of easier running, and focused on what was ahead.
The Result: Acknowledging my feelings and taking a break allowed me to move forward with more passion than before.
Unexpected conditions
After collapsing with heat exhaustion while competing in the 2013 World Championships Marathon in Russia, I had a choice to make. On the one hand, I could dwell on the disappointment with the knowledge that I could have possibly achieved a decent placing if I had adjusted my pace to the sweltering heat. On the other, I could focus on the positive realizing that I recovered quickly, wasn’t injured, and was one of 23 who did not finish the race. As my first ever DNF, it was humbling but I decided that I was not going to let hard work go to waste. I was in the shape of my life, both physically and mentally healthy. After discussion with my coach and husband, the plan to run a fall marathon was set. With amazing food and great relaxation, I also opted to thoroughly enjoy a planned 10-day European vacation with my husband, which left me feeling refreshed and ready for the hard training ahead.
The Result: A few months later, at the 2013 Scotiabank Toronto Waterfront Marathon Lanni Marchant and I broke the 28-year-old Canadian marathon record becoming the fastest two female marathoners in history.
Focus on the long run
In planning for a strong and fast spring for 2014, my coach and I decided that running a fast 10,000 metres on the track in California would be an excellent goal. That said, we also included the back-up plan which meant not risking injury. In the middle of a brutal winter, which included two weekly early morning runs in -30 ̊C temperatures, not to mention very poor footing, my body started telling me that it was pushed to the limit. Due to the conditions, easy runs became difficult, wreaking havoc on my legs. After discussion with my coach, we put the 10,000-metre race plan on the back burner.
The Result: I got in some speed work that will eventually benefit me, while avoiding the trap of pushing too hard too soon, which aligns with my long-term goal of making it strong and healthy to the 2016 Olympic Games.
Whether we fall short of a goal or succumb to an unexpected injury, we can all learn from our setbacks. And while moving forward may not always be easy, having a back-up plan can not only help you stay focused on your greater goals but it can also give you a lift when the road you’re on surprises you with an unexpected turn.
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