Announcing the Latest Addition to the Mizuno Racing Team

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April 11, 2013

By: Karen Karnis

Mizuno is excited to add Kelly Wiebe to the Mizuno Racing Team. The 23-year-old runner from Swift Current, SK has shown versatility, scooping up wins in cross country, on the track and on the road.

For the past several years, Wiebe has run with the University of Regina Cougars under coach Graeme McMaster. His recent accomplishments include winning the 2013 CIS cross country championships setting a new course record, a fourth Canada West gold medal in the 3,000 metres, being named 2013 Cougar Athlete of the Year by the University of Regina, and is a nominee for the 2013 President Award for best athletic and academic accomplishments.

Outside of school, Wiebe placed third individually while representing Canada at the 2013 NACAC Cross Country Championships in Jamaica, and he has just returned from the World Cross Country Championships in Poland. Last year, he managed a spectacular sprint at the end of the Vancouver Sun Run to come from behind for a surprise win.

Now that he’s finishing up his degree in Environmental Engineering, Wiebe plans to move to Vancouver to train full-time under coach Richard Lee, who also coaches Mizuno-athlete Dylan Wykes. “Being in Vancouver, I will be able to train all year round, which I am extremely excited about. Also, I know Richard Lee is a very smart coach, and I believe that he can take me to the next level that will allow me to compete with some of the best runners in the world,” he says.

Arnold Tse, Business Unit Manager for Running, manages Mizuno Canada’s Elite Athlete and Brand Ambassador Programs. He is happy to have Wiebe on board and says, “Kelly is a very talented runner who has a great work ethic. His dedication and commitment is what impresses me the most. He is a great fit for our brand and he will be a great addition to our roster as an elite athlete and ambassador.”

“Mizuno is proud to support Kelly and we look forward to seeing him compete in Canada and internationally,” adds Tse.

“I can’t explain how thrilled I am to be a part of the Mizuno Racing Team,” says Wiebe. “I have always loved Mizuno for running shoes and running apparel. I knew that when I completed University I would need a sponsor to keep on running, and I really wanted that sponsor to be Mizuno. Lucky for me, Dylan Wykes was aware of the fact that I needed a sponsor and he put a good word in for me to his rep. I guess I got a little lucky!”

While Wiebe hasn’t had a chance to sit down with his new coach to set out a plan for the next few years, his goals include running at the 2013 IAAF World Championships in Moscow, and perhaps chasing down some Canadian records on the roads.

“I think with the support of Mizuno (which has already astounded me by how much they care), and the fact that I will be training under one of the best coaches in Canada in one of the best training locations in the world, I have no doubt in my mind that I can achieve my goals,” says Wiebe. “The main factor that will determine my degree of success in the sport is consistency. Involving things like running on soft trails year round, and not being constricted to a 200m indoor track in the winter will help me stay healthy and consistent with my training. Also, having a fresh pair of shoes whenever I need them will be huge factor in staying injury free!”

Ultra Lessons in Trail Running with Krissy Moehl

By

Andrew Chak

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April 8, 2013

Krissy Moehl is two things I am not: she’s a trail runner and an ultra-marathoner. She regularly competes in 100 mile trail races and at 35 years old, she has completed 92 ultra-marathons. And boy, I thought running the Disney Goofy Challenge Half-Marathon and Full-Marathon on back-to-back days was hard enough. There’s a phrase in sports where guys get “chicked” when a woman outperforms a man, and I can safely say that next to Krissy, I’ve been ultra-chicked.

This evening, I had the good fortune to head on over to Patagonia Toronto where Krissy shared her adventures, learnings and insights from ultra-trail running. Below are some highlights that I took away from the evening.

On Why iRun…

I asked Krissy to describe why she runs to which she responded:

“To narrow it to one answer is near impossible! Running is so many things to me and I do it for as many different reasons. The simplest form/wording is: iRun for connection & exploration. Connection to self, community, & the environment. Exploration of self, community, & the environment.”

Transitioning to Trail Running

Trial running is different from road running in that you need to use many more different muscles to move in the uneven terrain. Krissy does a lot of body weight training to crosstrain her muscles and for her, she focuses a lot on her core (I’m still looking for mine) so that she can stay more upright through her runs.

On Tapering

Krissy shared a story about her lead up to running the San Diego 100. 2 weeks before the race she caught a “nasty cold” and primarily slept during that time. She only got in a couple of short runs a few days before the race. This unintended tapering plan helped to lead her to setting a new course record. So when it comes to tapering, she would err on the side of resting and fight the urge to keep running more.

Transitioning Marathoners to Ultras

Krissy noted that many marathon training programs focus on having one long run day per week with recovery days before and after. With ultra-marathons, however, you need to train your body to run when you’re tired. With ultras, you need to build your base like you would with a marathon but have back-to-back days with a long run day followed by a run the next day. “You have to get used to running tired, but it’s so magical when your body just works.”

Recovery Nutrition

Krissy emphasized the importance of nutrition for recovery. She highlighted a “magic window” of recovery at approximately 30 minutes and 90 minutes after a run where you need to intake recovery fuel. She emphasized that it was much more important to eat something during that magic window rather than nothing – “quantity is better than quality.”

On Adapting To Life

Trail running has taught Krissy how to adapt – terrain can be rocky, steep, smooth or slippery. An ultra-marathon race can go in any number of unexpected directions – you just don’t know exactly how your body is going to be on race day at such long distances. It’s these lessons in running which help Krissy face 3-hour flights which turn into 15, where her luggage is lost, and when she finally shows up at her hotel, her room is given away (true story about her travel to Canada). Through these bumps in the road, she is able to handle them just like she does with her races, where she chooses to put on a smile and enjoy each moment. And for me, I enjoyed every moment hearing about Krissy’s learnings.

Thank you Krissy and Patagonia Toronto for a very insightful evening – I now need to look for some trails to run so that I can be amongst good company.

See you on the trails,

Andrew

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There’s just one thing wrong with my new Sauconys

By

Andrew Chak

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April 6, 2013

When I found out I had won the Running Blog Idol contest, the good folks at iRun let me know that in addition to the immeasurable glory of blogging and subjecting readers to my running rants, that I would be receiving a prize package. I dutifully answered their questions about my shoe sizing (and I told them exactly my shoe sizes across my favourite running brands without them asking) and waited in anticipation. This was like Christmas but I didn’t know what day Christmas going to be on.

The day finally arrived when my new running gear came in the form of a simple brown box. I ~~carefully~~ furiously unwrapped the box to determine what new running gems would be mine. The brand of items was Saucony and I couldn’t be happier.

I had received a Palladium Packable Running Jacket and wait for it… a new pair of Kinvara 3s in my exact size and a cool new colour! I’m a big fan of the Kinvaras for a number of reasons:

They’re light. I never knew how heavy my other shoes were until I ran in the Kinvaras.
They have a 4mm drop. This encourages me to strike at my forefoot which = faster.
They come in cool colours. The brightness of the colours just makes me feel faster.

As you can tell, I love my Kinvaras. There’s just one thing wrong with these new Sauconys – I need to run through several other pairs before I get to them 🙂

Thank you Saucony Canada and I can’t wait to check out the Kinvara 4s in May!

Running through shoes as fast as I can,

Andrew

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Fenton Power Muffins

By

WhatsCookin

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April 4, 2013

“iRun because it’s in my blood.” ~ Caela Fenton

Thanks to Caela Fenton for this big-batch recipe! She says:

“My mother concocted this recipe to give my Dad and me the necessary fuel we need for races. They are nutritious and easy to digest – a perfect pre-run snack. It makes about 6 dozen muffins (haha my family cranks through them!) but if your family can’t make it through that many they keep really well if you freeze them.”

Dry Ingredients:

–          4 cups whole wheat flour
–          1 ¾ cups bran
–          1 ¼ cups flax
–          ½ cup wheat germ
–          3 cups brown sugar
–          4 ½ tsp of baking soda
–          1 ½ tsp salt

Wet Ingredients:

–          6 eggs
–          1 cup oil
–          3 tsp vanilla
–          3 ¾ cups buttermilk
–          3 cups mashed bananas (6 large bananas)
–          3 cups chocolate chips

Instructions:

1)     Pre-heat oven to 375
2)     Mix dry ingredients and wet ingredients separately first and then put them together
3)     Bake muffins for 16-18 minutes or until the tops are firm to the touch

Nutrition information* per approximately 1 muffin:

162 calories, 7.3g fat (1.8g saturated fat, 0.1g trans fat), 23g carbohydrate (2.7g fibre, 14.6g sugar), 3.3g protein.

*Nutrition information was calcuated using the eaTracker Recipe Analyzer, a service of the Dietitians of Canada.

Kim Hamill gives the GOrun Ride a good workout

By

TheBuzzonGear

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April 4, 2013

“iRun because I am healthy and able to do so” ~ Kim Hamill

The following is a guest post by Kim Hamill.

Pros: I like the weight of the shoe, it is lightweight and feels airy on my feet while providing cushioning through my mid-foot. There is plenty of room in the toe box for my feet to move and breathe

Cons: While I found the toebox provided lots of room, I felt the heel felt tight, almost like the shoe tapered through the midsole to the back. I also did not like that there was no support through the back of the heel.

Overall review: I used my GORun Rides for a variety of runs, short distances, longer distances and through both snow and dry weather. I am switching from a more minimal shoe where I had too little support, and found that this shoe while still extremely light, forced me to strike mid-foot, and provided lots of cushioning through the balls of my feet. I would definitely recommend them to anyone looking for the feel of a lightweight shoe, yet still wanting some comfort and cushioning. I will definitely continue to use them for my upcoming half marathon training.

About Kim Hamill:

My running journey began back in 2006, on a challenge from a friend, and I have not stopped since. I have run all distances from the 5k to the Chicago Marathon in 2011, throwing in different athletic challenges along the way including a sprint triathlon. Running ignited a passion in me for all types of fitness and last year I became a certified personal trainer.

Follow Kim on Twitter: @kimh39

iRun and Rock: a new race in support of first responders

By

UpToSpeed

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April 3, 2013

When Nicole Taylor, a military wife and nurse by day, took classes to become a certified yoga teacher, she had no idea it would lead to the creation of iRun and Rock, a new race in support of first responders.

The June 1, 2013 event features a 1km, 5 km, 10km, 4km Full Battle Team Relay and rock concert put on by Glass Tiger. Perhaps more importantly, it’s generating momentum for Post Traumatic Stress disorder research and awareness in the first responder community.

Held at the Ray Twinney Recreation Centre in Newmarket, iRun and Rock will bring together speakers, display booths and educational materials to educate lifesavers and their families on what PTSD is, how it can affect them and what treatment options are available.

PTSD has traditionally been associated with soldiers, but Taylor works at a hospital with first responders, so she sees firsthand the devastating effects PSTD can have in other lines of work involving life or death situations.

Trying to alleviate some of the damaging emotional trauma faced by lifesavers, Taylor offers a specific kind of yoga at her studio in Barrie. “Taylor Made Yoga” holds classes for soldiers, veterans and first responders suffering from post traumatic stress disorder.

She was surprised by the number of OPP officers who began attending classes alongside military veterans.

“These are men who have been living with trauma for many years,”said Taylor.

That’s why Taylor was inspired when she heard about the First Responders Day Act 2012 – it’s a bill that’s supported by all political parties but has yet to be proclaimed. It was the perfect occasion to hold a race in support of the first responders and their families.

PTSD has a way of transferring itself from the initial responder to other members of the family. Taylor has been educating teachers in the area about how trauma can be transferred to other members of the family.

“There’s more suicide among kids of first responders then any other population,” said Taylor.

The funds from the race go towards a research study at York University which is looking at the effects of PTSD on first responders. It’s being conducted completely on the time and efforts of volunteers.

“I think that when it comes to PTSD, people are so tired of keeping it well hidden. It’s time for this community to come together as a unified group and start thinking about it,” said Taylor.

iRun and Rock is about education and awareness, but it’s also about the community. Taylor says it’s a community of people who are so used to taking care of others.

“They don’t do anything for themselves.”

Taylor thinks that’s why support for the event has already generated so much attention.

“There is a way through this and we’re standing together in this.”

To find out more about this amazing new event visit iRun and Rock the website, or tap into the community through their Facebook page or follow iRun and Rock on Twitter @iRunandRock

To get in touch with one of the organizers of the event go here or send an email to: info@irunandrock.ca

Around the Bay: The Race You Have to Do

By

Andrew Chak

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March 31, 2013

Since 1894, Hamilton, Ontario has served as the home for North America’s oldest old race: The Around the Bay 30K. This race is steeped in tradition, steeped in hills and is a favoured annual run. As my legs burned through the ups and downs of the hills, a number of musings (or perhaps manic hallucinations) came to my mind as to why this race is so popular:

It’s an Ultra (Sort Of)

A 30K distance is an odd-duckling. It’s like an adolescent marathon where the distance is not quite the full but is still hard a hard distance to work through. Relative to the popular half-marathon distance, the 30K is more like an “ultra-half-marathon”. Its March date is relatively early in the running season and it may be a stretch for runners to have enough of a training base to complete this race well. In any case, it’s a tough distance to finish and its in-between distance adds to its uniqueness.

It Zings You At The End

You don’t run this course to set a personal record for a 30K. The first 20K lulls you into a relatively flat pace but it’s the last 10K where the rolling hills start. As you head near the end at the 26K mark, you’re confronted with a killer hill where you have to dig hard to climb out of it without shredding your legs. This isn’t about having a great time for the distance, it’s about having a great time for the course.

Multi-Coloured Medals

One of the unique attributes for this race is that there is a tiered medal system. You can earn a gold, silver or bronze medal depending on your finish time as follows:

Medal	Men	Women
Gold	Under 2:00	Under 2:15
Silver	2:00 to 2:15	2:15 to 2:30
Bronze	Over 2:15	Over 2:30

After having done this race twice, I can proudly say that I am a repeat bronze medalist. This graduated medal system challenges you to repeat this race to set a new record for yourself and earn some different coloured bling.

You’ve Never Been So Excited About Shirt Colours

The Around the Bay race shirt has been recognized as a favourite design amongst runners. Emblazoned on the back of the shirts is the tantalizing phrase “Older than Boston” which reflects its status as having more history than “that other race.” This year the men’s shirt had navy blue with contrasting royal blue accents whereas the women had a watermelon pink with contrasting black accents. The shirts looks great and runners always look forward to finding out what each year’s featured colours will be.

The Locals Actually Support You

Given that this race has been run for 119 years now, there is a longstanding tradition of community support behind this race. This year, the locals expressed their support in a variety of ways: there was a howling dog cheering, a woman shouting from her second floor apartment, residents in their pyjamas, churches and community centres which provided additional pit stops and singing choirs, orange wedges, beer, and of course, a man dressed as the Grim Reaper as runners are “dying” towards the end of the race. The welcoming charm of the residents makes this a festive atmosphere throughout the race – Torontonians, please take note.

And Then There Was The Train

After I finished the race this year, I had heard that a train actually delayed a number of runners for four minutes. The race director took to Facebook to post an apology for the delay. While a few runners were understandably upset, the majority of participants took it in stride and expressed that the delay simply “added to the experience of the race.”

At the End of the Bay

At the end of it all, this race is a tradition. It isn’t a race that you necessarily want to do, it’s one that you have to do. Like a spring rite of passage, put this one on your race calendar.

Your repeat bronze medalist,

Andrew

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Lewis Hill tests the GOrun2 through the winter

By

TheBuzzonGear

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March 26, 2013

“iRun to maintain a 34 inch waist while enjoying all life’s indulgences.” ~Lewis Hill

The following is a guest post by iRun Gear Test Team member Lewis Hill.

Pros: These Shoes are very light and extremely comfortable. With an array of flashy colours and bold style, the GOrun 2’sfeel like the punk rock of the minimalist running shoe scene right now. And much like punk legends, The Clash, these shoes aren’t just flashy, they can perform too.

Cons: Maybe punk rock is not your thing.

Overall review: I received these shoes on New Year’s Eve, and wasted no time in trying them out! I have to say, they are the most comfortable shoes I have ever sipped single malt scotch in. A few days later, I decided it was time to take them for a run. I braved the Canadian winter, and first pounded the pavement, (in January in Ottawa, pavement means ice), and then hit the snowy trails. I achieved very good times, in a surprising state of comfort, in these shoes. I put them though long distance runs, sprints, and cross training conditioning. These shoes rocked my world every time. Whether you’re sipping scotch, running a race, or escaping a horde of hungry zombies, the GOrun 2’s can handle it in comfort and style.

About the reviewer:

Lewis Hill is avid runner and Brazilian Jiu Jitsu and Muay Thai practitioner. He currently freelances in video production and has a comedy video blog series about running on Youtube, entitled Lewis’ Race Blog. He writes his own music, does his own stunts and has the guilty pleasure of really liking Maroon 5, but would appreciate if you kept that on the down low.

Follow Lewis on twitter: @lewisifer

Good luck at Around the Bay!

By

Karen Karnis

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March 22, 2013

So I trained all last summer and ran a marathon in October, then I got right back at it to get my volume up for Goofy in January. I wasn’t mentally recovered from the marathon but didn’t feel like I could back off and take the time I needed to run without structure before getting on top of my Goofy training. So I decided not to sign up for Around the Bay this year.

It was a wise decision. When I finished Goofy I took some time off, then I just ran. Wherever, whenever, however far – completely unstructured, just for fun. I don’t regret it.

At least, not really.

Because of course, now it is Around the Bay weekend, and here I am…not running Around the Bay.

I know I am a bit of a Labrador Retriever when it comes to races – each one is a new person, a big stick, a new tennis ball (“Ooh! Around the Bay – my favourite! Ooh! Ottawa – my favourite! Ooh! Insert race here – my favourite!”) – but knowing I won’t be making the excursion around the Bay this weekend makes me a little wistful. Just another one of running’s great ironies – if I didn’t want to put in the work, I can’t run the race; now that I can’t run the race, I almost wish I had put in the work!

To those of you running this weekend – good luck and have fun! I will be cheering you on from the sidelines!

Mending My Broken Garmin

By

Andrew Chak

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March 21, 2013

It’s one of my best friends on any given running day. It’s my training partner which tells me how long, how far and how fast I’ve gone. On race day, it’s my pacemaker and it tells me whether or not it’s going to be a PR kind of day or not. It’s my Garmin.

But one day, my faithful friend was hurting. Its arm or shall we say, wristband, was broken. There was a flaw with it in that the pin holding the band to the watch would pop out and my lovely GPS watch would dive towards the ground. Not wanting to end the relationship prematurely, I lovingly taped up my Garmin – it wasn’t pretty but at least it would hold up and help us stay together longer.

The other day, however, I was at a race expo and I saw Garmin’s makers there. They were at the booth showcasing all the different cousins to my Garmin 610 with a variety of features, colours, and price points. I decided to ask about my Garmin’s broken arm to see if any others had the same flaw, and I was surprised at the answer.

One of the makers retrieved a small kit which contained two wristband parts, two pins, and a tool to help replace the defective parts. He explained that other Garmins had the same problem – there was an issue with a specific supplier which caused these Garmins to have their pins pop out and their arms fall off – I wasn’t the only one. He said “Sorry about that, here you go” and just handed me the kit just like that. No charge, just an apology, and I was on my way.

At home, it took me all of a couple of minutes to untape the broken arm, pop out the pin and band, and replace it with the new one. With a bit of trepidation the next day, I headed out for a run with my good friend to find out it was fully healed.

Thank you Garmin,

Andrew

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