By: Magi Scallion

There are lots of great places to run in this great wide world and I’m sure many of them are absolutely spectacular, too.  I can’t even count how many trails I’ve been on that have made me stop and breathe in the beauty surrounding me. We’re lucky to live on this great planet and have the health and fitness to get out and enjoy it.

All that said, my absolutely favourite trail run is at Nipika Mountain Resort, deep in the Kootenay Rocky Mountains.  I go to Nipika quite frequently so this is not, to me, a special run or anything out of the ordinary.   It’s the loop we call the “south loop” and is about 15 km in length – 10 km of double track and about 15 km of single track.  

The loop starts on double track with some gradual climbing along the bench of a mountain.  As you slowly climb (you feel like a hero because the grade is negligible) the trail opens into some meadows and you get some nice views across the valley.  Eventually you start descending on some single track that runs parallel to, yet high above, Cochrane Creek – one of the many glacier fed rivers in the area.  Cochrane Creek joins the Kootenay River and the trail continues upstream along the Kootenay and back toward Nipika.  

Most of the single track is on a high ridge above Cochrane Creek or the Kootenay River.  Never a run passes without some wildlife far below enjoying what the river has to offer – bears, deer, elk, eagles and more.  It’s quite special.

Although I’m sure I’ve been on many more spectacular runs, this one is just very accessible to me and probably why I consider it to be my favourite.  It’s a 15 km loop, easy to do, and I always feel better when I’m back in the Nipika Meadow.

Get out there!

***

Born in Nova Scotia and emigrating to British Columbia via Ontario and Alberta, Magi has been running the entire way. Primarily defined as a cross country ski racer, Magi has competed nationally and internationally in that sport. The highlight of her career was competing in the World University Games and the World Cup races in Canada in 2007. Cross country skiers rely heavily on running for cross training and Magi has become an accomplished trail and mountain runner, representing Canada at the World Mountain Running Championships in 2005 and the winning numerous national championships medals.

Today Magi runs for fun… and it’s a lot of fun! Epic mountain runs, city cruises with friends, and more keep her happy and occupied outside of work and school.

By: Andrew McCartney

For the past 12 years, triathlon has played a major role in my life.

The sport itself is relatively new with its modern conception taking place in California in 1974.

For me it all started pretty early. I’ve always loved running. I swam competitively from the age of 8 and ran for Victoria Track and Field Club. In the year 2000, triathlon became an Olympic sport, and I went out and bought my first road bike. Triathlon has been for me a series of phenomenal experiences. I have on occasion put together near-perfect races. And I have also had some disappointments and setbacks, from which I have learned so much. As George Sheehan said,

“Life is the great experiment. Each of us is an experiment of one–observer and subject– making choices, living with them, recording the effects.”

In some ways, triathlon is a crazy sport. Each new race unfolds differently from the last. There are very few constants. So much can happen in a 2 hour race that includes an open water swim, a transition to a bike, helmet, and shoes, followed by another transition to the run on rubbery bike legs. There’s the element of strategy. How much energy should I expend on the swim and the bike? How much nutrition will I need for that all important run, and when should I take it? You learn to expect the unexpected: the dreaded washing machine when 100 swimmers strive to round the buoy at once, bike crashes and mechanical problems, rain slick roads. Things will go wrong during the race. How will I react? Can I react quickly? Will I be able to salvage this race? There is a small element of luck too. Recently, I found myself leading a group of 3 others in the swim portion, and they were hard on my heels when a freak wave picked me up and deposited me on shore meters ahead of them. I may have to battle nerves leading up to my first race of the season, but when I’m on the line all I think about is the first 12 swim strokes, and how I wouldn’t want to be anywhere else.

As far as training goes, biking in Victoria has its challenges, but Victoria is a running mecca. There’s a massive running community, countless inspirational elite runners, and numerous running trails. The Mizuno Wave Riders have always been fantastic for these trails. They are light, comfortable and durable enough for logging the base miles. A popular road race in Victoria is the Bazan Bay 5km. It always draws a strong field. I wore the Mizuno Wave Universe 4s for the first time. With a 35 second personal best the excitement of wearing such an incredibly light pair of shoes with looks that make you smile, the Universe 4s must have played a part. For Victoria’s moderate temperatures the Breath Thermo apparel is the best choice. The fit, the soft material and the warmth is just right.

Every day I know I am lucky to be doing what I do and I intend to make the most of it.

– Andrew McCartney
 www.andrewmccartney.blogspot.com

By: Nikki Reiter

When you talk to a non-runner about running, chances are their first reactions to your favourite fitness pastime are questions like ‘don’t you get hurt?’ or ‘are you a barefoot runner?’ or ‘how many marathons have you run?’ As much as these questions seem like they’re miles apart, they actually all come back to one common topic: the importance of ‘the core.’  I’m not talking about a nice set of washboard abs, I mean core strength, a necessary requirement in not getting injured while running, to effectively run in a barefoot manner, and to take you through the 42.2 grueling kilometers of a marathon run.  I consulted with four-time Olympic team physiotherapist, Greg Redman of Wave Physiotherapy in Kelowna, BC, about core strength.  Greg’s no slouch either – although he’s a past national team athlete with Canoe/Kayak Canada, he recently completed Ironman Canada and runs a sub-1:30 half marathon.

What is ‘the Core’?

The core comprises of the muscles that attach to and maintain stability of the lumbar-pelvic complex.  Often, the exercises we do to strengthen our core muscles only target those that lead to flexion and extension (bending forwards and back upwards) such as our transverse abdominals, hip flexors, etc.  However, as we peel away the layers, we find deep muscles that attach to the spine and pelvis that aid in maintaining a stable posture.  These are the muscles that stop you from twisting about your upper body and prevent your lateral leg muscles from contributing unnecessarily to stability.  The postural muscles have a small job to do, but there is great consequence if the job is not done.  Although as runners we like to get out there, sweat, and work hard, most of us belong to modern society where we spend an awful amount of our day sitting.  Prolonged sitting leads to the disuse of our core muscles, which is why we have to teach them how to work again through core exercises.

Why is the Core Important for Runners? 

When we run, some parts of our body need to move (i.e. our legs and arms), while other parts need to stay still (i.e. our spine and pelvis).  The problem occurs when the body’s balance is upset and the muscles that are normally used to propel oneself forward are being overworked to maintain stability.  Talk about working double duty!  Take for example your hamstrings, which are phasic muscles, meaning they need to turn on and off as part of the gait cycle.  If they’re being called upon to stabilize the pelvis and are ‘on’ all the time, this not only leads to tissue fatigue, but also a decreased ability to propel your legs forward as they’re not obtaining the necessary relaxation time required prior to contraction.

Why a Weak Core Leads to Running Injuries

According to research presented in the British Journal of Sports Medicine in 2003, most running injuries occur at the knee (42%) and foot and ankle (17%).  The common culprit to these injuries is instability of the spine and pelvis – in short, distal problems from proximal causes.  When core stability cannot be maintained, this throws our lower limbs out of alignment and asks them to do a job they’re not designed for.  For those whose muscles cannot adapt to a different alignment, this will most likely lead to lower limb injuries because the wrong muscles are being overused.  While at first you’ll want to treat the problem area – i.e. that nasty plantar fasciitis or frustrating iliotibial band syndrome – chances are there’s nothing wrong with them locally except that they’re being overworked to provide stability elsewhere.

Injuries are common-thought to be ‘too much too soon’ in terms of running.  Redman explains that it’s simply a case of ‘too much of the wrong thing’ whereby a particular overcompensation by a phasic muscle being used to maintain stability in our body may lead to tissue damage.  Get your core muscles to do their work and the phasic muscles are able to do their own job – propel you forward in running!

Try This at Home

Now it’s your turn.  Think you’ve got a strong core?  Try the single-leg bridge (as per the photo of Greg below).  If your core muscles are in good shape, you should be able to hold this position comfortably for up to 20 seconds, even while distracted.  If you passed the test with flying colours, it’s still important for you to engage in regular core training.  Take simple exercises and make them more challenging, such as lifting a leg or arm off the ground during a plank or closing your eyes during one-legged squats, to really practice recruiting those core muscles.

Happy Running!

***

Nikki Reiter holds a master’s degree in biomechanics and is a Mizuno Running Brand Ambassador and the Women’s Cross Country Running Head Coach at the University of British Columbia Okanagan campus in Kelowna, BC. She is also the Laboratory Coordinator in the School of Health and Exercise Sciences at UBC Okanagan where she facilitates undergraduate laboratory learning.

By: Dylan Wykes

It’s been about a month now since I qualified for the Olympic marathon. The weeks since crossing the line in Rotterdam in 2:10:47 have been unlike anything I’ve experienced previously. Perhaps a small glimpse into the day-to-day life of a professional sports star or movie star.

I suppose I expected a small amount of fanfare after my result, mostly among the small on-line running community in Canada. I never would have imagined the whirlwind that followed in the weeks after the race. I was inundated with interview requests within hours of the race. And that continued for several days. Everything from local newspapers, to international running websites, to the Canadian Press. Most reporters were interested in how I was able to bounce back after the disappointment of dropping out the Lake Biwa Marathon.

I was also overwhelmed with emails and Facebook messages in the days following the race. I’ve literally spent hours every day since trying my best to reply to everyone that sent me a message. I apologize to anyone out there who hasn’t had the chance to say thanks to either via email or in person.

I was able to spend some time with family and friends in Eastern Ontario in the few days after returning from Rotterdam. My former coach, Steve Boyd, organized a really nice party at the Kingston Brew Pub that was a great event and allowed me to catch up with a lot of the people that were important to my success.

Things settled down for a few days and I was able to go on a road trip across the US with my brother that we’d planned a few months prior. Originally we planned to take our time and see some sights. But things kept coming up and in the end we had to put the pedal to the medal to get back to Ontario for a press conference to officially announce the selection of myself, Eric Gillis, and Reid Coolsaet to the Canadian Olympic team.

That event, held in Guelph, was probably when it all finally sunk in that I’d be going to the Olympics – that I’d accomplished something that really only seemed a reality at very minute points in my running career. There we donned our Olympic team jackets, signed autographs for elementary school children, and conducted interviews with numerous newspaper and television outlets. It was a thrilling day. The excitement amongst the little kids and the media alike was very cool. I’ll take this opportunity to apologize to the mothers of the kids whose foreheads I autographed with a permanent marker that day – the kids insisted!

This ‘Hollywood’ lifestyle continued for one more day with a photo shoot for Canadian Running Magazine in Toronto, with Eric and Reid. I’ve only done one or two of these photo shoots previously, but always find it awkward and taxing to stand there and do the same thing over and over again. I’m just glad I’m not beautiful enough to be a model 😉

All the while this was going on I was trying to be good about my recovery from Rotterdam. I took a lot of days off from running but was easing my way back into some light training. I was able to get in for a few massage appointments in the days and weeks after the race. Unfortunately due to the busy schedule it took me a bit longer than normal to get into the pool to pool run – something I like to do when starting back into training after a marathon. But, I’m now back into a regular training routine, with a few of the expected aches and pains lingering from the race. But also with a lot of excitement for the next few months.

After a few weeks in Eastern Ontario, and a few days in Vancouver, my bags are packed again as a head to the rarefied air of Flagstaff, AZ to start training in earnest for the big race on August, 12th.

By petite feet, I mean, children in your household who are interested in taking up running for fun and or sport.

How are they enjoying it and how are you approaching them starting into the wonderful world of running? We’d love to hear your stories, as parents who are introducing little feet into this sport. Are you having them run with you? Are you entering them into kids races and fun runs? This is actually a great way to get them started. The cheering, the ribbons and medals received, the post race celebratory snacks etc are all part of the allure that piques their interest and serves as a reason to look forward to, and even train, for future events.

At iRun, we are huge advocates of making this sport fun, family oriented and of course competitive. Even if the competition is with each individual’s goals to improve and smash personal records. This is why I feel there is some benefits to keeping track of accomplishments, like furthest distance run, fastest time or even ‘most fun had during a run/race’ so that your child has something to benchmark themselves with. I know when I was a youngster and working on improving in various sports, I would keep stats on everything from how fast I could ride my bike around the block, how far I could long jump to how many times I could hit makeshift-targets on my hockey net and everything in between. It’s not always about who’s better, who’s best but there’s always something positive that comes out of realizing self improvement. Alas, there is the possibilities of disappointment when one fails to better a previous performance and thus, we need to learn the fine art of coddling. Not too much, not too little. Just ask my wife, she has perfected this. Not just with our children, but with me as well as the child in me gets quite upset when I fall short at a race where I expected to show improvements! So, please offer your feedback and experiences. You are welcome to either comment here, or email me at the address below. ~ Dave

Hey Kids – Join The Young iRunner Challenge:

Are you a young runner, or are you the parent of a child that runs? You could win a fabulous iRun Cap if their entry is selected. Whether your child is just getting into running or really into the sport, either for recreation or competition, have them write about how they got started, why they like running and what their future running goals are. There is no minimum or maximum length for the stories but if it is a child, it should be in their own words and include their age and hometown and entries may be edited for space purposes.

Optional: Include a photo, either posing or ‘on the run’ for inclusion on this blog.

Email stories and photos to dave@beachesrunner.com

I look forward to more submissions!

Vive les enfants!

Follow Dave on Twitter

twitter.com/beachesrunner

Your voice counts as well – If you have any questions or topics you’d like to see addressed please leave a comment or email me at dave @ beachesrunner . com

I’ve written before about my favourite running partner. Not only do we run together, but she also trained all winter for my trek in Nepal in April. Sometimes it seems unfair that she does all the work of training but never gets any of the fun on the event.

I arrived home from Nepal (and from Everest Base Camp) two weeks ago. And I promptly signed up for the Montreal Rock and Roll Marathon in September. I’ll be running with Team in Training (and coaching at the same time!). So I wrote myself up a running schedule for May to get my legs back into the swing of things and Milo and I headed out for a few 5k runs and then an 8k run.

Milo is nine. She’s in great shape and a really healthy dog, but there’s no denying that she’s not as spry as she used to be. Summer running is out for her – she just gets too hot. But spring running and hopefully very early morning runs in July and August, now that, she can do! Or at least, she could last year…

On Monday we went for an 8k run and while my legs were feeling nice and strong, Milo started to trail farther and farther behind me after the 4k mark. I stopped a few times to let her get drinks from puddles, but there was no question that she was having a hard time. Afterwards, she flopped on the carpet and slept for the rest of the day. While she did a little better on our second 8k run on Wednesday (it was drizzly and cool as opposed to sunny and mild), I realized that Milo may not be able to train with me this summer.

Of course dogs get old and slow down, but… the thought of hitting the roads four times a week all summer and leaving her behind is really disheartening to me. She’s my buddy! In her old(er) age, we have come to run very comfortably together: she enjoys my pace and I enjoy her happy company. I’ve long stopped bringing her on my long runs but it’s sad to realize that soon, she won’t be able to run 10k or even 8k.

I plan on getting her out for a 10k run next week, to see how she does, but I realize with a very sad heart, that our running days may be limited. She may be restricted to spring and fall cool runs. Her hips get sore and she limps sometimes and despite all the proper things we give her suppliment wise, there’s just no slowing down time.

Don’t get me wrong, Milo is not (yet?) a frail, old dog. But this marathon runner may just be running all by myself this summer. And that makes me so very, very sad.