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Reaper Madness: Around The Bay’s infamous “Tim the Grim” Reaper reassures iRunNation that Death becomes us all

The following article originally appeared in an earlier issue of iRun. This week, we asked the ATB Grim Reaper if we’d see him at this year’s Around the Bay Road Race: “Sure, will. Will you make it as far as me?”.

In the words of the the Around the Bay Grim Reaper:

How can anyone not appreciate the great thanks that people shout out as they go by – or, better yet, the fear in some people’s eyes – as they see me?

The Grim Reaper returns, year after year, to goad, taunt and tease runners foolish enough to try to get past Him at the 28k mark of the Around the Bay Race.

Some runners get as far away from me as possible when going by, others yell “not this year!” Some even come over to give Death a high-5. Amazing.

A brief history of Death
Poor memory makes it difficult to remember how long this has gone on (the dead have failing memories), or when this all started, but some time ago (maybe in 1999 or 2000?), there was a crazy runner who injured herself, and being the dedicated person she is, had to come up with some way to ensure she could still be involved in the Around the Bay race.

If I remember correctly, Pat Peters hurt her leg in training for the Bay, and for some strange reason came up with the concept of a dead guy, standing by the grave yard on York, to cheer people on.

By the next year, Pat was ready to try the race again and needed someone to pass the cloak to, so I obliged. The Grim Reaper was reborn.

I have enjoyed being the Grim Reaper, and will continue as long as possible, unless of course someone else wants to take up the sickle for a year or three.

Reaping the rewards…and some souls!
Where else can you have people saying that they come back every year to tell me that they can still beat Death? I know that one of these times someone will kick it at my feet. Maybe I should have a first aid kit ready or have 911 standing by. There certainly have been a few that looked ready for the short walk to the grave, and some have in fact sat down near me, out of breath, head between their knees, wishing I would take them. Fortunately the Grim Reaper is not so nice! It is much more fun to tell them they still have 2k left to go.

And for the ones that are just smiling and chatting or seem to have much too much energy, well, I tell them that the race has been changed to a 50k race. Hahahahahaha….

Besides looking forward to seeing my beautiful cloaked face, runners can enjoy the rather amusing signs that prepare them for meeting Me, reminding them that they will soon be within reach of Death’s dealer. What runner doesn’t want to be reminded that I am near? Unfortunately I can only chase them for a few steps before I have to look for more possible victims, but they know that I am behind them, pushing, and hoping they don’t die before crossing the finish line.

Until the very last gasp…
I try to stay out until the last runner or walker has passed by, which can often take more than 4 hours. But it is the last ones, being followed by the cleanup trucks, that really need a hand, close as they are to Death’s door. So there I am, waiting, hoping, pondering. And yes, another post race party missed. Damn!

Ah, isn’t tradition wonderful? The Grim Reaper has made it on the unofficial race maps, is part of the memory of the race for thousands of runners, and been included in last year’s online video story.

The Grim Reaper wants to thank Mark Collis for the signs, loud speaker, and music. Mark made the signs years ago for Pat, and has remade them when the original signs gave up the ghost.

And Pat Peters, thank you yet again, for the cloak and the absolutely fabulously sick idea!

Remember, the Grim Reaper is out there for each and every one of you.

Are you a happy runner? Show us!

This contest is now closed. Thank you for your entries!

[youtube=http://www.youtube.com/watch?v=y6Sxv-sUYtM]

March 20 is the United Nations International Day of Happiness!

In celebration of HAPPY, we’re asking you to share your #RunHappy photos and videos! You can use Pharrell Williams’ song ‘Happy’, the creator of #24hoursofhappy (check out happy running moments after at 5:04am), as inspiration — use it as the soundtrack to your video!

Share your #runhappy moments with @iRunNation on Twitter and Instagram, post them on iRun’s Facebook page or simply send them to editor@iRun.ca and you’ll be entered into a draw to win one of two pairs of Brooks Running shoes — the shoe that knows how to #RunHappy!

YOU HAVE 24 HOURS (March 21, 2014 5:00 PM EDT)! GO!

(AND HAVE FUN!)

Running takes no vacation

So three weeks ago I was at my wits’ end with the deep freeze here in Canada. I needed out. In a spontaneous moment, I booked our family of five on a cruise during the March Break holiday, and then invited some awesome friends to join us.

Now, I know what all of you in the throws of your spring race training are collectively thinking right now, “Well, there goes one week of training.” or “Where is the pro to tell this amateur she’s a dork?” Well, I’m proud to say, that although I did not stick to the training regime religiously, I did get most of my daily training. Not to mention that I spent time on the treadmill, in the ship’s jam-packed gym. A small price to pay for the ocean view that I had to run towards for a whole week.

I’m not going to lie, it is great to unplug. And since running has always been my sanctuary, it is the thing I look forward to doing on my vacations. Here, running isn’t rushed or squeezed in to my daily schedule, but it becomes my true leisure time. I was in that gym enough that I actually figured out which treadmill was the only one that was not on a maximum 30 minute limit. I would happily wait for its availability and pound out the miles until I started to get dirty looks from the other passengers waiting for their turn.

Coming home is always a welcomed return after a vacation; especially when you are greeted with the first tell-tale sign of spring. Upon our return, I was enthusiastically greeted by my trusted running partner, Jarvis, who wore the most unmistakable scent of spring, skunk and a few miles in the fresh air should rid him of that.

Renewed and rejuvenated, this week I am back in the saddle. With my plan to hit a 16-mile run early in the week, as well as an 8 mile run at a 7:03 min/mile pace and 10x800m at 6:10 min/mile pace, I’m hoping to enjoy the warmer weather. Then next week, I’ll be focus on gearing up for Around the Bay 30k in Hamilton. Believe it or not, spring is final on its way and like many of you, I’ll gladly keep on running!

Ridiculously true #VortexRunningFacts to keep your sanity

I am so done with winter. I am tired of slogging it out through the snow, the ice and the uber cold. So I did a survey of all runners who run in this crazy weather. Well, actually, I just surveyed myself but I read all of your Twitter and Facebook posts sharing the same depressing views that I have about running in this vortex.

I compiled my mental thoughts into a series of #RunningVortexFacts. While they can’t warm up the temperatures, I hope that they warm up your mind with a bit of a chuckle.

 

 

 

 

 

 

 

 

 

Waiting for spring,

Andrew

 

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Strawberry Goji Berry Dark Chocolate Cheesecake

This classically delicious textured cake—made completely flourless—has become hugely popular at the Thrive Energy Lab. Not only is it loved by traditional cake connoisseurs, it is rich in antioxidants, which come from the goji berries, and also has an above average amount of fiber for a cake because of the psyllium.

Serves 8 to 12

Prep Time: 20 minutes
Special Equipment: food processor
Special Diet: Gluten-Free

Crust
1 cup (250 mL) raw almonds, soaked for 2 hours, rinsed
1/2 cup (125 mL) unsweetened coconut
1/4 cup (50 mL) unsweetened cacao nibs
1/4 cup (60 mL) cacao powder
1/3 cup (75 mL) Medjool dates, pitted
1 tsp (5 mL) vanilla extract
Pinch of sea salt

Cheesecake Base Layer
3 cups (750 mL) cashews, soaked for 2 to 4 hours, rinsed
1 cup (250 mL) dehydrated or dried strawberry pieces
½ cup (125 mL) dried goji berries, soaked for 1 hour, rinsed
1/3 cup (75 mL) lemon juice
3/4 cup (175 mL) agave nectar
1/2 cup (125 mL) coconut oil, melted
1 tsp (5 mL) vanilla extract
½ tsp (2 mL) sea salt
2 cups (500 mL) fresh strawberries, diced

Chocolate Sauce
1 cup cacao powder
1/2 cup coconut oil (melted)
1/2 tsp sea salt
1/2 cup agave nectar
3 tbsp water

Strawberry Coulis
2 cups (500 mL) fresh strawberries
¼ cup (60 mL) agave
¾ tsp (4 mL) psyllium
1 tsp (5 mL) lemon juice
Pinch of sea salt
Garnish
1 cup (250 mL) fresh sliced strawberries
¼ cup (60 mL) dried goji berries
2 cups cacao nibs
2 cups (500 mL) chocolate sauce

For the crust, in a food processor, process the almonds, coconut, cacao nibs, and cacao powder until finely ground. Add the dates, vanilla, and salt; process until a sticky-to-touch dough forms. Press dough firmly into the bottom of a lightly greased 9-inch (2.5 L) springform pan. You should end up with 1/2 -inch (1 cm) thick crust. Save leftovers for up to one week in the fridge.

For the cheesecake base layer, process all of the ingredients except for the fresh strawberries in a food processor until smooth and creamy in texture. Then blend the fresh strawberries in a blender until smooth. Pour the fresh strawberry mixture into a fine mesh strainer and with a spatula press the mixture to get rid of some of the watery liquid. Save this for a smoothie later. Add the fresh pressed strawberry mixture to the cheesecake base layer mixture and mix together until well incorporated. Pour the mixture into a springform pan over the nut crust and smooth out the top with a knife or spatula. Refrigerate for 2 to 3 hours or more to set or place in the freezer overnight wrapped in cellophane.

For chocolate sauce, blend all the ingredients in a blender until smooth. Then, spread the chocolate sauce over the entire cheesecake with a long knife or a spatula, smoothing out at the end after you have covered the top and sides. If you prefer a thick chocolate topping, double the recipe and spread on a thicker layer.

For the strawberry coulis, blend all of the ingredients together in a blender until smooth. Place mixture into a bowl and let chill in the fridge. Sauce will keep for at least one week in the fridge. Gently rub a handful of cacao nibs over the sides of the cake, allowing the nibs to stick to the chocolate sauce. Don’t worry about the pieces that fall off for now. After you’ve covered enough of the sides of the cake, you can use the remaining cacao nibs as decoration. For the garnish, line the circumference of the cake with the sliced strawberries and sprinkle the center of the cake with the dried goji berries. Drizzle the strawberry coulis over each slice of cake and let it run down the sides. Serve chilled. Stored in an airtight container, this cake will last up to 5 days.

From: The Thrive Energy Cookbook by Brendan Brazier. Copyright Brendan Brazier, 2014. Reprinted by permission of Penguin Canada Books Inc.

 

What the HILL?!

As I survey the elevation charts of the spring races ahead of me, I must submit myself to a necessary form of running torture: hill repeats. This is where I go find a slope that looks like there should be a ski lift on it and repeatedly convince myself to sprint upwards at a painfully rapid pace. It turns out that these repeated climbs and descents are excellent for making you into a stronger runner; it also turns out that these repeats are excellent for turning you into a raving lunatic.

As I do nine or so of these repeats, my head explodes with many psychotic thoughts that for personal therapeutic reasons I will share with you now.

1: The easy peesy “Did you see my commercial?” hill

This is the happy hill. It’s the hill where I picture myself in a commercial where I effortlessly ascend to the top with controlled, rhythmic breathing, impeccable form, and my face ends up on a cereal box. I finish this climb ahead of my target time with a bit of bravado as my reward.

2: The “I think I’m a beast, I really am” hill

This second hill also starts off happy but it takes just a bit of effort to stay happy. I tell myself that I am a beast and it works. New chest hairs appear on my torso and my breathing is still rhythmic but at an increasingly louder volume.

3: The “Really? I chose to sign up for this? Really?” hill

This third hill ain’t so happy. This third hill is reality setting in. My mind says, “Sprint!” and my legs say, “Stop!” The hills are giving me a reality check and I’m starting to checkout. What have I done? Why did I start this workout? Why did I sign up for a race with hills? Why couldn’t I have taken up knitting instead?

4: The “I’m on smoldering fire” hill

As I head up that fourth hill, a new feeling comes about me. It’s a feeling that rises up from my feet to my legs through my torso and explodes into my head – it’s a burning sensation and I am on fire. I envision smoldering smoke trailing behind me as I force pump my arms to keep pushing myself up that damn hill.

5: The hill of indecipherable “#$@%!” words

As I struggle up that hill for the fifth repeat, I am starting to wear down and lose my focus and lose my mind. As I bound up the hill yet again, my mind starts swearing at me – I don’t even know what that means as I write this – and new, unimaginable guttural sounds come from under my breath.

6: The “My face is stretching through the space-time continuum” hill

This sixth hill is one of extreme facial contortions. My teeth are clenched and somehow my entire face is finding a way to sneer in opposite directions. It’s as if my face is made of stretched rubber as I rage through this repeat and I worry about whether or not I’ll need a facelift in the near future.

7. The “Oh my eyes are jumping off my face” hill

Thank goodness I wear glasses – they provide a safety net for my eyeballs as I feel them wanting to leap off of my face as I push through this seventh hill. I never knew that my eyeballs could bug out so much, but then again I never knew that I’d be so nuts as to keep on doing this many hill repeats.

8: The “I will not suck” hill

This is a hill of pure determination. This is the hill between sucking and succeeding and I will not choose to suck. Instead, I choose to suck it up and be like a good buttercup to get this hill done.

9: The “All my guts and then I’m done” hill

This is the hill with a finish line. This is the hill that gives me the most benefit to my conditioning. This is the hill that I run with all my guts hoping that my guts are still with me when I’m done. This is the hill of triumph and of a workout well done.

Sucking it up all the way to the top,

Andrew

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9 common running mistakes

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iRun experts weigh in on the best strategies to stay healthy.

The Nutritionist:

Mistake #1: Over-eating in relation to energy expended during training.
Fast fix: Use a tracking device to count calories burned, and keep a food journal to track calories consumed.

Mistake #2: Too much focus on macronutrients over micronutrients.
Solution:  Eat plenty of vegetables and some fruits which will provide you with vitamins, minerals and antioxidants – in addition to counting carbs, protein and fat.

Mistake #3: Too much focus on the nutrition the week before a race versus the 3 or 6 months before.
Fast fix: Consider nutrition as part of your training and plan it right from the start.

Lauren Jawno is a Toronto-based certified nutritionist, fitness trainer, wellness and lifestyle coach, and college professor. Check out her book, Change4Good.

The Coach:

Mistake #4: Working out at a medium to hard effort every day.
Fast fix: Your body needs recovery days to match hard efforts – polarize your training.

Mistake #5: Going out too hard in a race.
Fast fix: Decide ahead of time how fast you want to run your first kilometre and focus on achieving it – some pace-work before race day will help.

Mistake #6: Being disappointed with yourself after a race.
Fast fix: Set realistic expectations and be proud of your effort!

Nikki Reiter is a Mizuno Running Brand Ambassador from Kelowna, BC.  She holds a master’s degree in biomechanics, coaches Cross Country at UBC Okanagan and is the founder of Run Right Gait Analysis Service.

The Trainer:

Mistake #7: Not lifting weights.
Fast fix: Learn the best exercises to build strength and stability to create an injury resilient body.

Mistake #8: Too many crunches.
Fast fix: Add more running-specific core exercises to your routine, such as plank variations.

Mistake #9: Treat your muscles right.
Fast fix: See a registered massage therapist and roll your muscles on a roller to get rid of knots, adhesions and scar tissue.

Jon-Erik Kawamoto, CSCS, CEP from St. John’s, NL is a strength coach with a passion for training runners. 

Getting Racy!

Couples On the Run

Having a running buddy keeps you motivated when you need it the most, like those snowy, blowy, winter day. Even better? Having your sweetheart as your running partner. In fact, in a Brooks Run Happy Report of the 1,000 adults who ran once per week or more, over 60 percent of runners believed they got lucky more often when they ran with their partner. And get this, nearly 50 percent who said they ran six miles or more (about 10 kilometers) reportedly got even more satisfaction in the bedroom.

While there’s no questioning the multitude of health benefits that can be had from running, the notion that running is a natural way to boost your libido has also been backed by science. In a 2003 Harvard study, men over the age of 50 who ran at least three hours a week, reduced their risk of impotence by 30 percent as compared to non-exercisers. By giving your body an endorphin boost, it makes sense that runners naturally have a better self-image, which leads you to feel more desirable with your partner.

Even if you can’t convince your one-and-only to pound the pavement with you just yet, you can still reap the rewards of regular sweat sessions by strength training or practicing yoga together. So while a chocolates, wine and a romantic dinner are a no-fail recipe for Valentine’s Day success, you might want to consider heating things up with your honey by hitting the road together.

Runners have it easy

RunnersHaveirtEasy

Photo by Ian Murchison

Why running a race is often simpler than watching it from the sidelines.

 

1. It’s a catered affair.

As a runner, you’ll never go hungry. In fact, others are literally at your service: you constantly have people handing you all the food and drink you want. Not so for a spectator. Lineups at vendors can be as long as the race courses (if you can even find a place that’s open near an out-of-the-way start at 7 a.m. on a Sunday morning.)

2. It’s easier to answer the call of nature.

Race course portapotties can be strictly athletes-only, and if those are in short supply, nobody minds when runners duck into the bushes to attend to some business. Spectators have more of a challenge. Meandering courses are not designed to meet the biological needs of anyone in the peanut gallery.

3. The view is better.

As a runner you’re getting at least five kilometres’ worth of scenery. Be it suburban bungalows or mountain vistas, your view is always varied and at least moderately interesting. But for the spectators, there is only so much beauty to be found in staring at the back of the head of the person in front of you for two hours while he refuses to yield his against-the-barricade vantage point.

4. You always know where you are.

As a runner, you are the one who is in control of your pace. And even if you’re a little slower than predicted, you are not among the supporters waiting impatiently at the finish trying to spot a loved one among the throng (you’ll never find her, trust me).

5. It’s the ultimate “me” time…

As a runner you have one, self-indulgent job: to get yourself from point A to pointB as quickly or comfortably as possible. For spectators, life does not get put on hold. Case in point: young siblings seldom cease to squabble just because Daddy is trying to watch Mommy PR a 10K.

…which isn’t limited to race day

As a runner, “my big race is next weekend” can get you out of all sorts of conundrums, from taking on more at work to attending Uncle Larry’s third (fourth?) wedding. The excuse doesn’t carry as much water for spectators, though, as their commitment is viewed as being strictly limited to the hours of race itself.

6. You’re the inspiration.

As a runner you’re a rock star, with friends and strangers alike cheering you on and telling you how awesome you are. It’s empowering. Spectators are a different story, as they watch from the sidelines and wonder why they didn’t sign up this year, whether they will ever be in racing shape again, and for the love of God why are there no public toilets in this town?

 

iRun because I love to explore. — Hart Shouldice, Ontario

Hart Shouldice is a writer, lawyer and age group runner/triathlete who now resides in Ottawa. While living in places as far-reaching as Yellowknife and South Africa over the years, Hart relied on running as a way of exploring his environment and better understand the world around him. Ever the adventurer, he is always on the lookout for unconventional running experiences and races; an outlook which has seen him running overnight through the Adirondack Mountains and half-marathoning alongside zebras on the Cape of Good Hope.

 

A sneak peek at the future: the Brooks Transcend

Let's hope this represents the shoebox of the future

The package was huge.

It was a big cardboard box measuring a meter square and 30cm deep. How did this package end up at my house? Did I subconsciously order several pairs of running shoes or boxes of gels? It was bulky and heavy and I had no idea what it was or who it was from.

When I opened the box, I was completely surprised at what was in it.

It was a spaceship.

The ship had the name “Transcend 01” on it. There were labels all over the ship describing its features such as: “Banana Cannons”, “Electrolyte Lasers”, “BMI Boosters” and a “Carbo-Loading Dock.” It appeared to be a running package after all.

Excitedly, I pressed the button to open this pod and a video screen on the ship began playing. It was a spaceman from Brooks headquarters and he had travelled back intime to deliver a shoe from the future, the Brooks Transcend. The video instructed me to open up the package via a thruster nob on the back and voila, these shoes from the future were revealed.

Here’s a sneak peek at the Brooks Transcend which will be available in the near present starting in February.

This shoe literally has "ultimate ride" written all over it.
This shoe literally has “ultimate ride” written all over it.
Making a coral colour combination look good for a men's shoe is a futuristic task.
Making a coral colour combination look good for a men’s shoe is a futuristic accomplishment.
I could take photos of this shoe all day.
The upper is impeccably designed and worth of many a photo.
The black guard rails wrapping around the base of the shoe provides support to those who need it.
The black guard rails wrapping around the base of the shoe provides support to those who need it.
The rounded rear heel allows for a silky smooth transition.
The rounded rear heel allows for a silky smooth transition.
This is premium ride with plush cushioning that doesn't feel heavy.
This is a premium ride with plush cushioning that doesn’t feel heavy.

Looking forward to the future,

Andrew

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