Take Aways from the Boston Marathon: the Good, the Bad, the Ugly

April 19, 2023

2023 Boston Marathon Weekend Boston, Ma April 15-17, 2023 Photo: Errol Anderson@PhotoRun Victah1111@aol.com 631-291-3409 www.photorun.NET #victahsailer

I am not sure the Boston Marathon has ever been so highly anticipated.

Eliud Kipchoge made his first appearance on New England roads. Hellen Obiri, pictured, looked to bounce back from her somewhat disappointing debut in New York last fall. Defending champions Evan Chebet and Benson Kipruto looked to upset the GOAT. And the American women looked to challenge for the women’s crown. These were by far the deepest fields in Boston Marathon history.

For those who don’t know: the Boston Marathon begins in Hopkinton, MA, about 42.2km outside of downtown Boston. Starting mostly downhill, it weaves through the relaxed New England suburbs. When reaching the Town of Newton, things typically get more difficult, as runners are faced with four hills, each more daunting than the last. The final hill, named Heartbreak Hill, tops out at about 32K into the race, leaving competitors 10K to go to Boylston Street.

Although those 10K are downhill, it feels like a long way to go.

Men’s Race

Eliud Kipchoge, the greatest marathoner of all-time, got a real Boston Marathon welcome this Patriot’s Day. Not only was it cool, but it also was damp and rainy. If one thinks back to the last time Kipchoge raced in the rain—the London Marathon in 2020—they’d remember that that was the last time he lost a race as he had a bit of an ear infection.

Kipchoge looked great…until he didn’t. Opening his first 5K in an “easy” 14:12, Kipchoge stretched the field. Although some athletes surged, Kipchoge looked to be in control, with the others keying off of him. As the race drew on he started to look slightly annoyed, mostly because his heels kept getting clipped and no one would share the work into the headwind. Part way through the Newton Hills, Kipchoge had whittled the group down to six or seven others, but was slightly knocked off stride by 2022 Tartan Ottawa Marathon winner Andualem Belay, causing him to miss his bottle.

Almost instantly, Kipchoge was dropped by a surge from Gabriel Geay. At some point, Kipchoge even stopped on the side of the course. However, too proud to drop out, he battled on to a sixth place finish. Meanwhile, Evans Chebet (last year’s winner), Benson Kipruto (also a previous winner and a former winner of the TSC Toronto Waterfront Marathon), and Geay surged ahead. With about one mile to go, as the Citgo signed appeared from the fog, Chebet launched the race winning move, and Geay had to out sprint Chebet for second place.

Women’s Race

Unlike the men’s race, the women’s race was wide open, but it also went more to script.

Because of the hills in Boston, usually races go out slower—and the women went out slow. They went through their first mile in 6:06 (3:48/km pace) and through 5K in 17:48. Soon, the big guns came out and a surge by Amane Beriso, who spotted the fastest personal best entering the race. Predictably, this shrunk the pack from thirty athletes to eight, including American Emma Bates.

By half way, the lead group went from being on 2:35 pace to 2:22 pace. Although the lead group did swell, Emma Bates was the one putting on the pressure, including leading the pack through most of the Newton Hills. Behind, there looked to be some animosity and clipping of heels. What opened up the race was Ethiopian Ababel Yeshaneh clipping Hellen Obiri, leading to her falling on the pavement with about six kileomtres to go. From here, more pressure was applied and, at one mile to go, Hellen Obiri used her great 5K and 10K prowess to kick away from her competitors, winning in a time of 2:21:37.

Ethiopia’s Amane Beriso and Isreal’s Lonah Salpeter rounded out the podium.

Here are my five take aways:

Kipchoge is still the GOAT

Although he may not like the rain, Eliud Kipchoge is not done. He will be back. (Likely in New York in the fall). We will likely never, ever, ever, ever see another marathoner like him. In eighteen marathons, he has won fifteen—including two Olympic gold medals—and is the only human to ever break two hours. He may be down, but we would be foolish to count him out.

Emma Bates

What a run by Emma Bates. For a while, I was thinking she had a shot to win the race. Ultimately, the tumble with 5K to go by her competitor likely jolted some extra pace and panache into the group, otherwise it may have been closer at the line. She is certainly one to watch for the US Olympic trials, which will happen next February in Orlando. Bates came into the race saying she was in 2:18 shape on a fast course—and she showed it.

Hellen Obiri—GOAT?

She is certainly one of the greatest distance runners of all-time, but will the Boston Marathon title cement her legacy as THE greatest? I suppose only time will tell. This was only her second marathon after a poor showing in New York in the fall. From what I heard, she wanted to run a fast course; her coach wanted her to run Boston. Being a great cross country runner, Obiri was ideal for Boston and showed it. She will probably run a fast marathon in the fall—then set up as a favourite in Paris for the Olympics.

Wheelchair races are great

We had two spectacular results in the wheelchair races. In the men’s, Marcel Hug, the silver bullet, won yet another Boston title, breaking his own course record and pocketing a nice $50,000 for doing so. On the women’s side, Susannah Scaroni took home her first ever title and even needed to stop at the side of the road to fix a mechanical problem with her chair.

Boston vibes are (mostly) immaculate

I told Guelph’s coach, Terry Radchenko earlier in the week that the Boston Marathon weekend is the mecca of running. Just walking through the city during the weekend is enough to give one chills. Not only does the marathon feature, but so do the BAA 5K and the BAA Mile (P.S. we had some great Canadian results there this year), but the weekend just represents the coming together of the running world. If you have never been, I recommend making the trip, even if you’re not racing the marathon.

However, all was not good and this needs to be said: Although I said the Boston Marathon had immaculate vibes, a video circled after the race of police specifically barring a section of Black fans from enjoying the event and cheering their friends, family and others.

Running is for everyone. Running should be a truly democratic experience. The Boston Police appeared to have systematically denied this group of black spectators from enjoying this experience—actions which must be addressed by the police department and the BAA to ensure nothing like this ever happens again. Unfortunately, discriminatory events like these happen far too often. Boston is the mecca of running. But it’s still part of the world.

A world that desperately, quickly, needs to change.

Stephen Andersen is a World Athletics authorized athlete representative, representing Canada’s best track and field athletes. He is also a law student and cross country athlete at the University of New Brunswick. Stephen is from Burlington, ON. You can find him on Instagram @andersen_runs or Twitter @AndersenRuns.

Lately, I Haven’t Felt like Running

Anna Lee Boschetto

April 19, 2023

Did you win?

It’s the first question my daughters ask me after every race. They both know the answer. I’ve never won a race and I’m not racing to win—at least not in the traditional sense.

I’ve been running road races their entire lives. My first marathon was nine months after my eldest was born and that was 14 years ago. Having a mom who gets up to train in the predawn hours is their normal. When they were much younger they had no real concept.

All they knew was that their mom was a runner.

Looking at them, I can’t help but think of my younger self. If she only knew how much she’d be pounding the pavement through her 30s, 40s and now—on the verge of 50—she’d be laughing in disbelief.

Lately, I’ve had my share of disbelief. Life continues to take unexpected turns, as it does. I’m finding myself forced onto new paths, navigating unmarked trails, trying to find my footing while keeping myself upright. Frankly, I’m dog tired. I’m also tired of being tired.

Running is my constant in all the chaos.

When all is going amuck—nearly three years deep—this sport gives me strength, calms my mind and all around keeps me moving forward.

So what’s the deal?

Lately, I haven’t felt like running. When I do, my feet and legs feel heavy. In my mind, there’s no rational reason for this weighty sensation I’ve been desperately—albeit unsuccessfully—trying to shake off.

Is this normal? For me, it feels like a lame excuse and not a real reason to stop.

Right or wrong, instinctively (I’m a runner): I keep going.

ALL THE RIGHT MOVES: Anna Lee Boschetto, on the run, but for how long?

Even when all signs say I should probably pull back, I push forward. Often harder than I should.

It’s exactly what landed me with an embarrassing list of unresolved injuries, including a torn hamstring, and heel pain that comes and goes depending on the level of stress and strain it’s under. Needless to say, it takes me a while to learn from the past. And so lately, rather than pushing forward, I’ve tried to ease off a little and give myself a moment to breathe.

As someone who uses running as an energy source, and has for decades, taking the easy route hasn’t been easy. But even I can’t deny it has been the right thing to do.

As I head deeper into spring training, I’m gradually finding my way. Add in the longer days, more rest days, and sunshine warming the pavement, and I may even be shaking my funk. Or at least that’s my hope. For now, I’ll keep going out there, in search of that burst of energy—even if it’s not quite what I expect to find. Is this a sign of what’s to come? Am I well past my peak?

That’s the thing with this sport we all love: you have to learn to accept what we get, learn to adjust, and keep finding new avenues of joy. Running, as in life, despite all planning can take unexpected turns. Look at Kipchoge. Look at Natasha Wodak. Eventually, change comes for us all. However, if you’re kind to yourself, when you take a moment and put it all in perspective—you’re likely exactly where you need to be.

It’s OK to not feel like running. OK to be hurt. OK to be tired.

Right now, running isn’t what I’d like it to be, and I’m not where I want to be, and this is alright—for now.

It wasn’t always this way, and it’s not always going to be either. Running is shifting, alive, and it just may surprise you how well you’ll navigate its twists and turns, even if (you think) you’re not up for the challenge. Take a pause. Breathe.

As my daughters head into their teen aged years, I’d like to think that seeing their mom consistently getting out the door continues to encouraged them in their own athletic pursuits. Put the screens down. On days when I might not be so inclined, reminding myself of all the reasons to keep pushing forward, and that every day with a run—no matter how good or bad it feels—will always be my normal.

I’m not going to stop. I trust myself and the process. I consider it a privilege to run.

Anna Lee Boschetto is a regular iRun contributor covering fitness, travel, food and nutrition.

Breakfasts to Fuel your Next Long Run

Anna Lee Boschetto

April 18, 2023

Morning runners know sunrise runs are a beautiful thing. With the longer days and spring training in full swing your long runs may be starting a little earlier. While breakfast may not sound appealing before you run out the door, you’ll need to find a way to give your body the fuel it needs to keep you, especially on days when you need to go the distance. “Breakfast is an essential meal for athletes to obtain the nutrients they need,” says Cara Kasdorf RD, MAN, co-owner of Blueprint Nutrition in Waterloo, Ont. “Along with providing another fueling opportunity, breakfast can also help regulate stress hormones in the morning, provide the body with carbohydrates for workouts, and help with muscle recovery.”

As a runner who has trained for several marathons, Kasdorf understands first-hand the impact of an athlete’s nutrition, especially as their training increases. “If you are doing a morning workout, I would suggest still trying to have something for breakfast beforehand,” she says. For runners who can’t tolerate eating before a long run, Kasdorf recommends splitting up breakfast into pre-run and post-run meals.

Another thing for runners to remember is timing. Depending when you’re eating (pre or post run) there are foods that make better choices to achieve the maximum nutritional benefits. For instance, to help keep you fueled on your run, Kasdorf recommends prioritizing carbohydrates such as grains and fruit such as toast and peanut butter or yogurt with berries.

After your run, a good carbohydrate and protein combination to help promote recovery, so this is the time to mix oatmeal with Greek yogurt, eggs and whole grain toast or try the High Protein Cottage Cheese Pancakes recipe below.

By taking a simplified approach and focusing on the right combination of carbohydrates and protein at the right time, a morning meal is possible for every runner. “Try starting with something small like a small glass of juice or a sports drink to get your body used to it, and then work on increasing from there.” To help fuel your morning meal prep inspiration, here are a selection of recipes guarranteed to help you make the most of your training and get you starting your day strong.

RECIPES BY: Rosanne Robinson, RD

High Protein Cottage Cheese Pancakes (featured above)

Makes: 11-12 pancakes

INGREDIENTS:

3 eggs
1 cup cottage cheese
1 tsp vanilla
1 Tbsp maple syrup
¾ cup whole wheat flour
2 tsp baking powder
¼ cup ground flax
¼ cup unsweetened almond milk (can be dairy milk or other milk alternative)

DIRECTIONS:

ONE: Place eggs and cottage cheese in food processor or blender and puree for 15 seconds.

TWO: Add the rest of the ingredients and pulse until just combined.

THREE: Heat frying pan or skillet on low/medium heat. Add 1 tsp of butter if your pan isn’t a non-stick pan. Measure 1/4 cup of batter per pancake.

FOUR: The pancakes should appear to be a golden brown on each side when they are done.

FIVE: Serve with desired toppings (my favourite is plain Greek yogurt with a teaspoon of maple syrup) and a side of berries and tea of course!

Berry-licious Overnight Oats

Makes 2 large or 3 small servings

INGREDIENTS:

1 ripe banana, mashed
1 cup rolled oats (regular or gluten-free if needed)
1 Tbsp chia seeds
1 cup of frozen berries (I used raspberries)
1 cup of unsweetened almond milk (or milk or your choice)
3/4 cup plain Greek yogurt (I prefer 2%)
1 Tbsp maple syrup (or sweetener of your choice)

DIRECTIONS:

ONE: In a small to medium-sized bowl, mash the banana with a fork.

TWO: Add the rest of the ingredients to the bowl and stir.

THREE: Divide evenly into two wide mouth glass jars and set in the fridge overnight.

FOUR: Simply grab and go in the morning OR add toppings of your choice prior to serving (see note below).

NOTES: If desired, you can top with fresh fruit, slivered almonds, dried flaked coconut, a drizzle of almond butter or even some mini chocolate chips.

Many recipes use fresh fruit, and while that is tasty when fruit is in season, I typically use frozen berries for my overnight oats. Frozen berries are very high in nutrients and cost less than fresh fruit. I used frozen raspberries in this batch but you can use any fruit or combinations of fruit that you like.

Pumpkin Oat Greek Yogurt Muffins

Makes: 12 muffins

INGREDIENTS:

1 cup plain Greek yogurt
1 cup canned pumpkin puree (not pumpkin pie filling)
2 eggs
2 cups rolled oats (regular or gluten-free)
1/2 cup cane sugar or sweetener of your choice
1 1/2 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1 tsp pure vanilla extract
1/2 cup chocolate chips or raisins

DIRECTIONS:

ONE: Preheat oven to 375 F. Prepare muffin tin by lining with liners (you may want to lightly spray inside of liners to prevent batter from sticking) or coating the cavities with cooking spray.

TWO: Add all ingredients (except the raisins or chocolate chips) to a food processor or blender and process on high until oats are broken down and batter is smooth (about 2 min).

THREE: Stir in raisins or chocolate chips by hand.

FOUR: Pour batter into prepared muffin tin. Sprinkle chocolate chips, raisins, pumpkin seeds or oats on top of each muffin, if you want to get fancy ?

FIVE: Bake for 15-20 minutes until tops are set and a toothpick inserted into the middle comes out clean.

THREE VEGGIE-PACKED SMOOTHIES

INGREDIENTS

Cara’s Beet Berry Smoothie:

1 small cooked beet chopped (or frozen)
1 cup frozen blueberries
1/2 medium frozen banana or 1 small frozen banana
1/2 cup plain Greek yogurt
1 cup almond milk (or milk of choice)
1 inch knob of fresh ginger, peeled
2 tsp maple syrup (or to desired sweetness)

Rosanne’s Mango Cauliflower Smoothie

1 cup frozen mango
1/2 medium frozen banana or 1 small frozen banana
1/2 cup frozen cauliflower
1/2 cup plain Greek yogurt
1 cup almond milk (or milk of choice)
1/2 tsp turmeric (optional; some palates will detect a bitter taste)
2 tsp honey (or to desired sweetness; optional)

Heather’s Simple Green Dairy-free Smoothie

1 cup packed spinach
1/2 cup frozen pineapple
1/2 cup frozen mango
1/2 large frozen banana or 1 small frozen banana
1–2 tbsp hemp hearts
1 cup non-dairy milk

DIRECTIONS:

ONE: Add all ingredients to your blender.

TWO: Blend until everything is evenly combined.

THREE: Taste and adjust as you see fit! (This is the beauty of making smoothies – anything goes!)

Cara Kasdorf, MAN, RD and Rosanne Robinson, RD are the co-owners of Blueprint Nutrition, an Ontario-based nutrition practice serving families and athletes across Canada.

Positivity Overflows: Malindi Elmore and Krista DuChene on Goals, Joy and Endurance in Sport

Sabrina Young

April 12, 2023

Inarguably two of our sports most lauded athletes are Malindi Elmore and Krista DuChene, Olympic marathoners who have rewritten the record book while raising families and promoting—beneath their ferocity—human decency in their approach. After only meeting once in 2019 at the Tartan Ottawa International Marathon, the two icons find themselves weeks away from a second Ottawa reunion: DuChene, calling the colour commentary on the 10K race and the marathon and Elmore, trying to punch her ticket to the 2024 Olympic Games (which would be her third). Elmore, speaking from her home in Kelowna, and DuChene, from her place in Brantford, spoke with iRun editor Ben Kaplan about goals, joy, family, and the surprisingly teachable secret to enjoying endurance in sport.

Ben Kaplan: Too bad I couldn’t find a picture of the two of you together

Krista DuChene: I don’t think one exists.

Malindi Elmore: We’ve only met in person once or twice.

KD: Once!

ME: Ottawa Marathon in 2019 is the only time I can recall.

KD: We’re just internet friends.

BK: Are you internet friends, “frenemies,” rivals or is it something different—do you root each other on?

KD: I feel like I’ve known Malindi my entire life. We connected and sort of got to know each other.

ME: People often ask me about the difference between running now and the early 2000s and it’s that social media has changed communication and the ability to connect and feel like you know each other.

BK: How do you use social media to help your running?

ME: I look to inspiration from my peers all the time. Inspiration, and also assurance that I’m doing the right thing. Seeing Krista with her three children and coach her daughter’s hockey and, for me, I’m getting into coaching my son’s soccer and Krista is family-oriented, she works, and so seeing that makes me feel like: it’s doable. I see Krista doing it and it’s hard and a juggling act, but I feel like there’s a community and camaraderie—a positivity, which overflows.

MARATHON MOM: DuChene with her daughter in Toronto, where she was an honoured guest for the Government of Ontario.

KD: When I saw Malindi return to running I wish I had written my predictions down. She did the 1500, then Ironman, now the marathon? I could’ve put money on her doing big things, but seeing her success reinforced the idea that, of course, we can juggle multiple balls in the air. Sometimes we drop them, but we’re capable of setting big goals like anyone in their 30s and love doing it and appreciate the joy of it—which is why we’re doing it in the first place.

BK: The word joy isn’t used enough with regards to running and I think, forget spaghetti, forget carbon plates, forget Diplo, let’s remember about joy.

ME: Throughout my running career I’ve come back to those values—feeling joyful, but also feeling like you’re doing it for the right reasons. To compete and do your best, sure, but I’ve been pulled away from joy sometimes both from internal and external pressures. That isn’t to say we don’t have big goals, but I always do my best when I’m grounded and racing the marathon next month in Ottawa is part of that. I’ll be racing in Canada where I love to race and not worrying about the outcome.

BK: Even after racing for most of your life, do you still need to give yourself those reminders?

ME: I do. My last race didn’t produce my intended outcome and so I thought, OK, I’m going to take a step backward and get back to how I run well, which is removing expectation, racing and having fun. I still expect a lot from myself, but it’s about shifting the focus.

HAVING IT ALL: “To all you people trying to balance kids and athletic goals—keep it up! I love hearing your stories and find inspiration in this tribe!”

BK: Coach DuChene, what advice would you give the young runner after hearing her talk like that?

KD: I’m an inexperienced coach compared to Malindi, but I do think you always have to have fun. Of course everyone’s reasons for running are different, but I think gratitude and appreciation, that we can still do it with joy without the need to be earning a certain amount of money to put food on the table, that’s something we can be grateful for.

BK: Have you undergone a mentality shift in your approach?

KD: After the Olympics, I took every race I did—and I did several—as, ‘this can be my last one.’ So every race is like a cherry on top. I did it again and again, and it makes it that much more fun.

ME: Your race last month in Tokyo was awesome. It looked like you took a lot out of that and had a great experience.

KD: That was just perfect. Every race you get into, you finish thinking about what you can fix, but in Tokyo I had a calmness. By now, I know anything can go wrong—but in Tokyo, nothing did. All the years of ups and downs, but in Tokyo, I was like: I’m going to end this on high. And I did!

BK: Malindi, being in the thick of your training, and, conversely, Krista, announcing your peers, I wonder if both of you don’t envy each other’s current running life stage.

ME: Absolutely. I’m sure Krista is at this stage too with her children being a bit older and being career-focussed: running at this level is a huge commitment, and I’m definitely committed through Paris 2024. That’s my goal and my focus for the next year and a half and my family is supportive, but I can feel my kids getting more into their own lives and I’m looking forward to shifting my focus to their sports. Today, it all gets done, but now if mom is running the Sun Run, the whole family comes to Vancouver. I can envision a time when the whole family instead goes to my son’s soccer tournament, and honestly—I can’t wait for that.

BK: Makes sense.

ME: Like Krista says, ‘gratitude.’ I’m grateful to be 43 and doing this. My body is healthy and currently, it’s the longest I’ve gone being healthy in terms of injury, and I don’t even know the last time I got sick. That’s great. But one thing I learned after coming back the second time, there’s always so much pressure about what to do after this ends. When will I have kids? Well, now I have kids and I’m working the job I want to do. There’s not a lot to change. I have my cake and eat it too, that’s pretty awesome. You don’t always need to look so far ahead. You can live in the moment and be grateful.

BK: Are you injury-free because you’re doing less volume?

ME: I do way more volume than when I was 31.

BK: What?!

ME: More volume, but less intensity. At 31, I was ripping 45-second 300s on the track. If I did that today my hamstrings would be destroyed. The great thing about the marathon is, overall, more volume and less intensity I think is easier on your body.

RACE DAY: DuChene, racing the 10K in Ottawa. This year, she’ll be calling the shots on the broadcast.

BK: What’s your current state of mind?

KD: Looking forward to Ottawa Race Weekend. It’s one of my favourite weekends of the whole year.

ME: I had such a blast in Toronto in the fall. I can’t wait to get to Ottawa. Why not stick to Canada? We put on great races and I’ll run into people I know. I’m looking forward to being out there, and Krista, it will be great to connect.

BK: Let’s pivot for a moment and talk about gender equality and the health of our sport.

ME: There’s more awareness and discussion than there was 20 years ago.

KD: 20 years ago, when I started the marathon, there was always that guy who wants to beat the top female and I think that still exists. When I was 4, I played hockey with the boys so, hey sure, try and take me down—you’re making me a better athlete and providing me with competition. But today I’m more confident to speak out because I stood on that line all those years and had some guy bump me and nudge me and I didn’t say anything—you don’t want to look arrogant and I never cared—but some young girl seeing that, seeing a start line full of men, bugs me. Especially when they’re wearing a snow suit and there’s no chance they’ll finish in the top ten.

ME: I’ve been noticing that for years. When I won the Sun Run in 2010 or 2011, the next year Eric Gillis won, and someone reported: a Canadian won the Sun Run for the first time in 20 years! I was like, no, I won it last year. I didn’t speak out about it because it felt like self-promoting, but that’s sexist and I feel like now we will call that out and it’s not that I’m annoyed for me—not really, more like: I’m annoyed for women, all over.

BK: We’ve all read Kara Goucher’s book and have followed the story at the University of Guelph. A serious question: would you let your daughters pursue track?

ME: I don’t have daughters, but I’ve had a positive relationship with running and coaches and teammates and I would do it all over again. I encourage girls, obviously, and tell them to be mindful of the risks, but I think sports and track can give back a lot in terms of healthy living, goal setting, and giving purpose to your day.

KD: When we had that situation in Guelph, someone made the comment: that’s why I don’t want my girls in sport, and that’s what gave me the passion to speak out. I’ve had conversations with my daughter that are awkward. You have to tell them uncomfortable things. Leah is my youngest and she knows that before she’s the last one in a room or a building, she needs to get out. But that’s not about sports. I think it’s essential we keep young women in sports because they’re so positive. So positive. And we know the drop-out rate with young girls in sport is a problem.

BK: What did you think of The Longest Race?

KD: I’m so glad she had the bravery to speak out. It’s not an easy read and she’s fought some negative feedback over the years, but she knows what happened and wrote her truth and the words she used, there’s no easy way to say them—but I think she’d still want to see girls stay in sport.

NEED FOR SPEED: Elmore, at the Rock ‘n’ Roll half marathon in Phoenix, where she took the win.

BK: Are there young girls you two are looking out for as the next Malindi Elmore and Krista DuChene?

ME: I think we need to deemphasize the success of girls that are prepubescent. There’s still so many challenges ahead and success at 11 isn’t necessarily a strong indicator of their happiness in the sport. So many superstars in middle school or high school don’t pan out to long-term success and we need to pay attention to the mental health toll on young women as it becomes harder and the competition catches up. The drop out rate for young women is really high. It’s easy when you’re young and performing well, but it gets harder on young women when things change.

KD: My daughter runs to be social and as cross-training for hockey. She has no desire to compete. Maybe someday that will change, but right now, she loves it and I’m not putting any pressure on her. People ask her: your mom went to the Olympics, will you do that someday? She just says she likes to run. She’s nonchalant and running for pure joy and that’s what I want. I want it to be character building. You want her to love the sport for life. You don’t ever have to retire from the marathon.

ME: My friend asked me for advice. Her 14-year-old had plateaued in swimming and asked me what I think. I asked her: why do you care? Does your daughter care? Is she having fun? If she is, great. We need to get away from parents living vicariously through their children. It needs to come from within.

BK: Love that. So, before we get out of here: one workout that will make us all run like you?

ME: 200s on the track. Ten or twenty of them, with 45 seconds rest between. My husband (who’s also my coach) says, ‘You don’t need 200s for the marathon!’ But I like it. Plus, I believe marathoners need a variety of skills and quick turnover and hip extension is important—but also it’s just fun to run fast.

KD: For the first time in 25 years, I don’t have either a goal or pregnancy on the calendar. I have no training plan. The other day I went to a local school and ran up and down the hill ten times. I got my heart rate up and felt good. I felt joy and it was enough.

Circle K Comes OnBoard at the Toronto Marathon and Sarah Moncada Opens Its Doors

Ben Kaplan

April 12, 2023

Sarah Moncada is the Central Canada Marketing Manager for Circle K and a Toronto-based runner. When she learned about an opportunity to bring her twin passions together—her job and her sport—she couldn’t resist bringing her company onboard as not only a sponsor of next month’s Toronto Marathon, but as a vocal supporter of running, the race and spreading her joyful message of healthy living. We caught up with Moncada and learned about all the great things she has planned for the Toronto Marathon, Circle K, training runs—and beyond.

What does running mean to you personally?

There are three words that describe what running means to me: Strength, Gratitude & Community.

Love that.

Right? Running has taught me that we—all of us—are capable of anything we set our minds to. I take this lesson and apply it to every aspect and every situation in my life; personal and professional. People ask me all the time, “how do you run for 3 hours straight?”, “how do you get through it?” Running for three to four hours is a constant battle between thoughts that tell you to stop and thoughts that push you to keep going. A real mental game you can win if you can generate more “keep going” thoughts than “stop” thoughts. My “keep going” thoughts are often daydreams of all the things I want to do in the sport; make it to Boston, run marathons around the world, run an ultra-marathon… and the list goes on. The sport of running is what Simon Sinek would call an ‘infinite game.‘ There is no end, there is no winning. The goal is to continue playing and to keep getting better. I strongly believe in the power of our thoughts and their ability to take us where we want to go if we let them. This sport takes a great deal of mental strength, perseverance and persistence, dedication, and consistency. Results don’t come easy, and motivation isn’t always there so you need to fall in love with the journey and keep moving forward.

A GIFT FOR ALL WHO ENTER: Part of the Circle K plan is to give every Toronto Marathon participant a key chain good for discounts.

What is your plan for race day?

We have created twelve versions of cheer posters that we will be handing out at kit pick up on May 5^th and 6^th at the Queen Elizabeth Building to take back to your cheer squad.

To say thank you to friends/family for being so supportive Circle K will also be giving spectators a little treat. Spectators will be able to scan the QR code on the back of the cheer posters to redeem a free water bottle, slice of pizza or bag of chips.

SIGN LANGUAGE: Examples of the Circle K inspirational messages.

What do you want runners to know about Circle K?

I simply want runners to know that we’re here for them. We’re on your route, we have what you need, when you need it. You can rely on us.

MONCADA MARATHON MANIA: Sometimes Sarah Moncada goes out on four hour runs, dreaming of the Boston Marathon.

What kind of items do you sell that runners might like?

Circle K offers all the pre, mid and post-run fuel that runners are looking for. Energy drinks, sports drinks, protein milk, protein bars and so much more. From Powerade, Biosteel, B-Fit, Reign Energy, Action Water, Prime Hydration, Roar Organic, KIND bars, RX bars, Bake City protein cookies, Grenade bars, Larabar, Bananas… the list goes on.

And lastly, you have 700 stores in Ontario and you’re introducing Circle K to runners at the Toronto Marathon. Where do you go from here? What’s next? How does Circle K intend to stay involved with runners, and our sport?

I want to stay close to the running community. We plan to show up, support and provide value wherever we can and in any capacity. Stay tuned…

Registration is now open for the first Circle K training run on April 19. Click https://www.eventbrite.ca/e/613355020377 to register now! First 100 people only. See you there!

Why the Boston Marathon Means Everything to Me: On Running the Marathon at 72

Sabrina Young

April 12, 2023

Unlike some cities I know, one of which shall remain nameless but begins with the letter T—Boston loves and embraces the race, its just everywhere, and whereas some of it is commercializing on the event, it doesn’t matter, everywhere you go, people are talking about and are excited for the race. It’s electric, beyond description, there wasn’t a bar or a store or a restaurant that we went to that wasn’t bedecked in something promoting or celebrating the marathon and much of it (last year) was celebrating the 50th anniversary of the first women to officially enter the race (Katherine Switzer, notwithstanding).

Boston is a great city (I used to go there on business quite often), but during the marathon it becomes unbelievable, traffic is awful, but everybody is nice, everybody is helpful, and everybody is patient with each other – you know, exactly how a city should be.

Running Boston Isn’t a Solo Sport.

There were about 25 BlackToe related people who went from Toronto to Boston with me, all of them significantly younger than me (or my wife Lois), but it just didn’t matter, we all went to bars together, we went to dinner together and we all went to the ball game together.

Jamie Cuthbertson, who is a Boston-based BlackToe runner became our unofficial tour guide. She showed us around the city, she piled us in her car (not all 25) and drove us to Hopkinton and then back down the marathon route. Brent Snider, a SFO based BlackToe runner organized ball game tickets for us and Doug Kells and Samantha Johnson held a great post race party in their hotel room.

It was incredible, simply incredible.

As Brian Putre (who ran 2:32!!!) recently said when asked if he’s running Boston this year: “Nope, not doing Boston this year. I loved, loved, loved that race, and the whole race weekend experience, but I don’t know if I ever want to do it again actually. Sometimes I find things are more special if they are legitimate once in a lifetime experiences. If I do Boston again it probably won’t be for many years”.

A Race Like No Other.

Boston was the second marathon I had ever run. The first was in Hamilton in November 2019, just after my 70th birthday and is—or was—a net downhill course (by a long shot) with very few uphill parts and certainly no serious ones. My time in Hamilton was 4:18, which qualified me for Boston.

The Boston course, which, although it is still net downhill, has some significant hills. Knowing this, I set myself three goals, in descending sequence: A) Run an average 6:30 pace, which would be a 4:35 marathon; B) Run it in under 5 hours, which is roughly a 7:07 pace; C) Finish, no matter how long it takes. My finish time was 5:02 so I’m counting it as the second one.

All my experienced running friends had been extremely generous in giving advice on what to do/what not to do, with the most common advice being “don’t go too fast on the downhills at the start”. So, of course, that’s exactly what I did. In my defence, if I hadn’t, I would have been run over…

My Boston Marathon can be broken into 3 parts.

1. The first 6K: way too fast—sub 6:00.
2. From 7K to the halfway point: successfully controlling pace (6:30-ish), fuelling, and hydrating well
3. The second half: stomach cramps and a seeming inability to take deep breaths. Fuelling and hydration kinda fell apart. This was all walk/run. I also had to stop at a medical tent to get drops in my eyes as they had dried and I couldn’t see—ahh, the joys of age…

But, the second half notwithstanding, what an experience—the crowds were incredible. My favourite was the little kids, hundreds, and hundreds and hundreds of them, all the way along, standing at the side of the road with their little hands out, high-fiving everyone and being so happy when a runner took the time to high-five them back, which I did as much as I could.

Plus, the Scream Tunnel, COVID be damned. Those kids were hugging and kissing all the young good-looking runners like there was no-tomorrow, it was hysterical.

ON THE WAY HOME: Symons at the Boston Marathon finish line, embraced by Lois, his wife.

Then came the Citgo sign at 40K. All my friends and Lois had been waiting for hours for me to go past (all the other BlackToe runners had long since finished by then).

What a remarkable thing to have people wait for literally hours for you for a 30 second run past. Plus, passing the Citgo sign was really the first moment I absolutely knew that I was going to finish.

“Right on Hereford, left on Boylston,” as they say, and that was it—basically nine years of effort in the cold of winter and the heat of summer (Canada has about 5 good running days a year) and it was done, just like that; a bottle of water, a finisher’s medal, a blanket and quick photo by one of the ever-helpful volunteers (they are, to a person, amazing) and it’s over.

I bumped into a friend who had finished quite some time before me, and together we took the walk back to the hotel/party for a celebration. Everyone we passed offered congratulations, smiles, and high fives.

What it meant to me.

It’s reflected in the awe in which I hold the running community. I didn’t start running till I was 63. I obviously knew about the Boston Marathon, but me being involved was just as unlikely as NASA calling me up to be an astronaut. I mean, it just wasn’t on my list of even slightly remotely possible things. Shortly after I started running my sister-in-law said, “you’ll run Boston one day,” and I literally laughed out loud at her. So to progress from being a completely out of condition, 65-pound overweight old guy to qualifying in my very first marathon and then actually running Boston at 72 is indescribable. Especially when just about everyone I run with is about half my age or less—and treats me like one of their own.

And the most important point of all—without them (or you), none of this would have been possible, period.

Fuel Up for Race Day: 6 High-Carbohydrate Meals That Aren’t Spaghetti

Nutrition

April 5, 2023

Tired of carb-loading with the same old bowl of spaghetti before every race? While pasta is a classic pre-race meal, there are plenty of other delicious options that can give you the energy you need to power through your next event. Here are six high-carbohydrate meals to consider before your next race:

Sweet Potato and Black Bean Tacos

If you’re a fan of Mexican food, you’ll love these sweet potato and black bean tacos. Sweet potatoes are packed with complex carbohydrates, fiber, and vitamins, while black beans provide a healthy dose of protein. Top your tacos with fresh salsa and avocado for an extra burst of flavour and nutrition.

Banana and Peanut Butter Oatmeal

Oatmeal is a popular breakfast option for runners, but it doesn’t have to be boring. Add sliced bananas and a dollop of peanut butter to your oats for a sweet and satisfying meal that’s high in carbs and healthy fats. This meal will keep you fuelled for hours and help you power through your race with ease.

Chickpea and Vegetable Curry

Curry is a great way to add some variety to your pre-race meals. Chickpea and vegetable curry is loaded with carbs, protein, and fiber, making it a nutritious and filling option. Serve with brown rice or quinoa for even more carbohydrate power.

Turkey and Sweet Potato Chili

Chili is a hearty and comforting meal that’s perfect for colder April race days. Turkey and sweet potato chili is high in carbs, protein, and vitamins, making it an ideal pre-race meal. Plus, it’s easy to make in large batches, so you can enjoy leftovers for days.

Whole Wheat Pita with Hummus and Veggies

If you’re looking for a lighter pre-race meal, try a whole wheat pita stuffed with hummus and fresh veggies. Whole wheat pitas are a great source of complex carbs, while hummus provides healthy fats and protein. Add your favourite veggies, such as cucumber, tomato, and bell pepper, for a tasty and nutritious meal.

Blueberry and Greek Yogurt Smoothie Bowl

Smoothie bowls are all the rage these days, and for good reason. They’re a quick and easy way to get a variety of nutrients, including carbs, protein, and healthy fats. This blueberry and Greek yogurt smoothie bowl is packed with antioxidants, fiber, and energy-boosting carbs. Top with granola and fresh fruit for a satisfying and delicious meal.

Whether you prefer Mexican, Indian, or American cuisine, there’s a high-carbohydrate meal out there for you. By fueling your body with the right foods before your race, you’ll be able to perform at your best and achieve your goals. So, go ahead and try something new – your taste buds (and your legs) will thank you.

Sasha’s Stories: Takeaways from Linda Flanagan and Take Back the Game

Ben Kaplan

April 5, 2023

Thanks again to Linda Flanagan for sharing her time to chat about her book, Take Back the Game: How Money and Mania are Ruining Kids’ Sport – and why it matters.

Linda left us with many great pieces of wisdom:

– Coaching and sport need a culture shift. Athletes need autonomy, mastery and belonging to perform at their best, and to have the courage to speak up against maltreatment n sport.

– We need to bring back more play time, including recess time for kids. That unstructured play time helps athletes become more robust athletes, and from my research we know students perform better academically. If we want our kids to do better in school, give them more activity.

– Linda’s Favourite run workout is 10 miles divided up as: 2 easy, 2 hard, 2 easy, 2 hard, 2 easy. The easy you stretch out long enough to recover and 2 miles hard is not so long you can’t survive it. It’s a great marathon building block. Definitely a workout to try sometime.

Watch Sasha’s Stories Episode 3 with Linda Flanagan here: https://youtu.be/NwCX_gjK8Mw

An Insider’s Guide to the Beneva Quebec City Marathon

Ben Kaplan

April 5, 2023

Mélissa Bérubé is a runner based in Quebec City getting ready to run the Beneva Quebec City Marathon. A hero amongst her community, Bérubé is running for a very personal cause. Her endurance has become an inspiration. “I don’t consider myself an athlete,” she says, “but I have a lot of willpower and discipline and that’s how I was able to succeed in my challenges.” For Mélissa, the Beneva Quebec City marathon—her first—the event is personal, because she’s running on behalf of the Centre de prévention du suicide de Québec. She uses her training to spread an important message and motivate herself. iRun editor Ben Kaplan spoke to Mélissa about training, suicide prevention, and the Beneva Quebec City Marathon, held this year on September 29.

Ben Kaplan: Why are you running the Beneva Quebec City Marathon?

Mélissa Bérubé: I want to do the marathon this year, the first of my life, and it has to the one in Quebec City—even though it’s a great challenge with some hills. The course I did last year on the 21.1 km was really beautiful. Quebec City is my city, after having left it for 13 years to live in Rimouski, so the race is a way to discover the city again and to take up this great challenge!

BK: I know this event is very personal for you.

MB: Yes. I am doing it to raise money for The Centre de prévention du suicide de Québec (CPSQ), a cause that is dear to me and in memory of my brother who took his life 15 years ago.

BK: It’s a really nice tribute and I know it’s a cause that needs more attention. For you, what makes Quebec City different from any other city in Canada?

MB: Its beauty and the history that we feel—the cradle of French America. As a former historian, I believe that this is what makes its wealth.

BK: Where would you advise an out-of-towner to get a fabulous French meal and see an unbelievable site in your city—what do you recommend?

MB: At Nina pizza! Because it is the best pizza in Quebec City and their burrata is simply divine. You will also be able to visit the lower town of Quebec City with its urban wildlife and walk a bit to reach the Old Port where you can admire the beautiful St-Lawrence River.

BK: What’s your personal goal for race day and can you describe the course at all? Have you run the event before; if so, what was it like, if not, what are you expecting?

MB: My goal is to finish my marathon—by running! I participated last year in the The Quebec City Marathon (half marathon race) and it was my first time running the race. I found the course very difficult, but that’s because I injured myself at 7K.

BK: What happened?

MB: I work in philanthropy for the Association québécoise de prévention du suicide and the week before, I participated in the Montreal Half Marathon because I was accompanying a citizen who has a degenerative disease and who decided to run the Montreal Half Marathon for the cause. Since he has difficulty walking and has a cane, we had to walk the half, but he was walking so fast that I had to run slightly to keep up with him. As a result, I pushed too hard and had to walk most of my half marathon. I plan to prepare really well to do my full marathon and do well. As I do for suicide prevention, I really want to reach my goal.

BK: That’s so cool. We’re wishing you all the very best. Lastly, can you describe the running culture in Quebec City? Do you shop at a store that you think out-of-town runners should visit?

MB: People in Quebec City love to run, even our mayor runs! This sport is really popular here just as everywhere and I believe that there is no judgment between the different runners. We greet each other when we meet!

BK: And if we need to buy shoes?

MB: I would recommend the Boutique du Lac in Lac-Beauport for the excellent service we receive, among others by Christian, the owner, there is a good choice for everything related to running.

BK: We certainly wish you luck on your journey and thank you for your time.

MB: After my brother’s suicide, sports became a big part of my life and helped me get through my grief. I sincerely believe that sport can help us heal ourselves and maintain good mental health. I want to welcome all runners to the Beneva Quebec City Marathon.

On Turning 49, As a Runner

Ben Kaplan

April 5, 2023

I’m one year away from 50. How many marathons can I possibly have left?

How many of you have ever felt that way before? Lots of runs under my belt. Lots of races. Lots of vaseline. Lots of shoes. It doesn’t quite rub off me as it used to. This I noticed back in November when after a long run I limped all the way home. Someone on Dundas Street even asked if I was alright. (And that was from after a jog! Not even a workout or fartleks; just my usual slog out-and-back along the MGT and I look like Roberto Durán).

That was a new experience: a pronounced post-run limp. So I’ve been cognizant of my limitations.

I’ve had to adapt. Last May in Ottawa I had an excruciating marathon and needed medical support. After that, I had a new goal for my fall marathon, my next race: finish with grace.

More and more, as I age into running—or as I feel my age effect what my body can do—the overwhelming sensation is gratitude. Running has so wildly impacted my life. From my friends to my vacations, my work, my Rolodex of who I talk to in this world, who my heroes are and, if I’m being honest, who the villains are, too. Running has been a near daily occurrence for more than fifteen years.

I love that I’ve learned how to be smart with my running.

My fall marathon, after Ottawa in Hamilton, was paced correctly. I was in control the entire way. When it hurt, I popped an energy gel. When I got tired, I plugged in my tunes. After the race, I could barely move. Again, it didn’t look great. I needed support to make it from the finish line to my car. Should I really be doing this again? I imagine, as I keep getting older, the results will only be worse.

AGAINST THE WIND: Down but not out, the author, at the 2022 Tamarack Ottawa Marathon.

I think that’s the point of running and ageing. The challenges become different. Now I think much less about my times and much more about how I feel during the race. (Admittedly, without a firm time goal, I’ve become more nonchalant about practice. This has made achieving any sort of time goal impossible). But each race presents its own experiences. You can have a runner’s high running slowly and you can get a PB and feel bummed. For something as simple as running down the highway, strange things seem to happen all the time.

I don’t know that my running means more to me now that I find it harder. I know I no longer take it for granted, and I also know that my last four bibs I moved into the kitchen from downstairs in the basement.

On being a runner on my forty-ninth birthday? I’m going out for a run.

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