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Friday, October 11, 2024
Blog Page 240

WHY do you run?

Why DO you run?
If you are like my friend Dave Crowe, it is for the medal.
Dave has run over 90 marathons in 10 different states and in Ontario
He has run the Disney “Goofy” in Florida twice.
During his runs he has met iconic runners , such as Bart Yasso, Mark Bravo, Robert Kraft “the Raven” and Pam Reed.
He was presented with a Running Ambassador Award from the 2009 Little Rock Arkansas Marathon.
Although Dave always ran, his first organized running event was at the 2004 Achilles St. Patrick’s Day 5k.
He was hooked on races, because from there he ran a 10 km, half marathon and marathon –all in the same year
And he found out that he could get hardware for his efforts.
Since that day 8 years ago, he has completed over 90 marathons, 50 half marathons, thirteen 50 K events ….but only if there is a medal.
However, if not racing, he does give back to the running community by volunteering at local races.
dave for iRun
Here is a picture of him with his humungous medal from the Little Rock Marathon. Dave is on the left. The Razorback Hog is famous in Little Rock.

His two favourite races are Little Rock and Big Sur
His favourite medal is Little Rock.

As you may have guessed by now he plans to run his 100th marathon in Little Rock in 2013.

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Maybe I will have to run that one with him …but just for the medal.

Why do YOU run?

Transitioning To Spring Running

winter_running

By: Magi Scallion

As the weather gets nicer across the country it’s time to start thinking about putting some more running kilometres under your feet. Many of us don’t do as much running in the winter – whether it’s due to other sports or just terrible winter weather – so it’s important to restrain yourself just a bit!

To help prevent the typical spring training injuries – I would normally suffer from shin splints and sore muscles – there are a few simple tricks to keep in mind.

1. Ease into it! I recommend considering your winter weekly volume and only adding 10% per week. So if you’re running about 4 hours (or 45 km) per week during January and February, you only want add about 25 minutes (or 4 km) per week additional as spring arrives.

2. Stretch More! Spring is a great time to really focus on the little things to make your body feel good – and if you want to spend a few more hours outside, stretching is a great way to do it. Incorporate 10 or 15 minutes of stretching into the end of your run. I recommend focusing on the quads, calves and hamstrings… the usual running culprits!

3. Consider going to the gym once or twice a week. I, personally, am not a huge fan of the gym, but I’ve come to accept that it’s good for me. I hit the gym twice per week for about 15 or 20 minutes. I have a really quick, glute focused, workout that is mostly plyometric but with a few weights. It’s fun, it’s quick, and it helps. See what’s out there at your local fitness club – talk to a personal trainer and get an easy program.

4. Finally, as an avid trail runner and mountain biker, I have to ask you to stay off muddy trails! Running in mud may be fun in the moment but it really damages the trails in the long run – not just by making the surface uneven as they dry out, but also eroding the trail for years to come. Use a little patience and wait until the trails are mint – you’ll enjoy it more anyway!

If you play it smart you’ll be hitting good volume in no time!

***

magi_scallionBorn 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.

Jerusalem Travel Report

Nir Barkat from Ross

Shalom. is a Hebrew word meaning peace, completeness, and welfare and can be used idiomatically to mean both hello and goodbye.

Peace, completeness and welfare are traits that all runners possess.

Beth Agro and I instruct a Marathon Clinic at the Beaches Running Room in Toronto. Beth is an associate publisher with iRun magazine.

Last November at the NewYork City Marathon, I represented iRun magazine at the elite men’s press conference. When I was not actually able to speak with one of the elite runners, I placed an iRun hat on the table when I took their picture.

Fast forward to February of this year when the Isreali Ministry of Tourism invited one of iRun`s journalist to cover the Jerusalem Marathon, iRun thought about sending me and the iRun hat. So Beth brought me the proposal that I run the March 16, 2012 marathon.
How cool is that. I did not hesitate to say yes.

We all have a marathon destination we want to run.

I have run a 56km ultra Marathon in Laugavegurin, Iceland and the 56km Two Oceans ultra marathon South Africa, as well as marathons in New York, Chicago, Boston and London England as well as Big Sur in California.

The more I thought about the Jerusalem marathon, the more I became excited. What a destination race. On March 25 2011 the vision became a reality when Jerusalem joined the list of leading international cities that host a full marathon.

The Jerusalem Marathon takes runners on a route that tests not only the most experienced of runners, but also on a unique path through history; through the city so holy to Jews, Christians and Muslims around the globe. Participants run on the cobblestones of the holy and ancient city, through the beautiful neighborhoods of Jerusalem, and through the modern city center of Israel’s capital. The views alone are enough to take one’s breath away.

The 42.2 km marathon passes through the neighbourhoods of central Jerusalem, continues from south to north, through the old city and past the walls of Jerusalem.
The race this year featured a marathon, half-marathon and 10k, as well as two shorter races, and drew about 15,000 runners, including 1,500 from 50 countries outside of Israel. The highlight for participants is the scenic route, which takes runners past such major historical, cultural and religious sites as the Old City and the Temple Mount.

Other sights along the course are:

The Knesset , Israel Museum . The Supreme Court Building , The Gerard Bechar Center, Mamilla , Jaffa Gate, Zion Gate ,The Sultan’s Pool , The Israeli Cinemateque ,The Menachem Begin Heritage Center , The Jerusalem Khan Theater , The Residence of the President of Israel (under heavy security), The Jerusalem Theater ,Emek Refaim, The Armon Hanatziv Promenade , The Jerusalem Municipality , Ammunition Hill, Hebrew University of Jerusalem Mount Scopus Campus.

The race day weather was apocalyptic (or biblical depending on your view) as the winds were around 35km per hour, and rainy, but at times the sun came out and while I didn’t actually experience it, some of the runners reported hail. The rain began on Thursday morning and stopped on Friday after the race. Despite all that, the run was truly memorable and the k’s went by quickly.

The main attraction, of course, is the course and the highlight of that is the short section through the old city where you run through the Jaffa gate past the Tower of David and the streets of the Armenian quarter watched by clergy and monks and then past the site of the last supper to emerge through the Zion gate. The rest of the course rides the various hills of the city offering panorama after panorama of the spiritual centre of the world seen, finally, at 24 miles (37km) from Mount Scopus. It would be breathtaking if the hilly course had not already done that.

But let’s return to the beginning in Toronto ready to board the flight to Tel Aviv.

I met Ben Kaplan, one of the invited Journalists who writes for Financial Post ( whose first journalist love is with songwriters) While I did not know Ben, we had met briefly when we were part of the of the Marathon Flame torch relay for the Scotiabank Toronto Waterfront Marathon in September of last year.

We flew El Al alongwith the junior Israelai/Canada Hockey team. They had been in Toronto and Ottawa for a tournament. Who would have thought there would be a hockey team in Israel?
We arrived in Tel Aviv and met our tour guide Irit Doron. We had a quick tour and met the other Canadian journalist, Sam Cohen, who is the publisher of Canadian Running (as well as Gripped Publishing. Sam’s first love was mountain climbing) The weather in Tel Aviv was pleasant and not overly hot. My impression of the Middle East was warm weather, but this was their spring.

After lunch we had a tour of Jaffa, which is an ancient seaport and is also related to the narrative of Johna and the whale. We visited some excellent art shops. One gallery we stopped at by chance , met the owner/artist Ilana Goor (some of whose work is in the White House and on the wall there is a picture of her and Bill Clinton as well as other celebrities)

We paused briefly at one of the small restaurants on the the fishing dock, where I sampled my first Israeli beer- Goldstar- it is made by Tempo breweries. This beer showed up everywhere so was not able to sample a lot of the other 14 breweries in Isreal. My disappointment as it was not that great a beer. Oh well ,I guess you can’t have it all.

After we got back to the Herod hotel, Ben, Sam and I went for an 8km run along the beach which overlooks the Meditteranian Sea.
Later that day we met the two other journalists from the US . Jennifer Scroggins who writes for the American Catholic blog and Runners High in Cinncinati and Ross Forman a freelance sports journalist (Ross: Running a marathon) who is a sports writer and once met Mohammed Ali. Then we went for dinner at a very nice restaurant

The following morning, and before breakfast, we went for another 8km run.
In the afternoon, Irit took us on a walking tour of the open air Tel Aviv market, the Sea Shore Promenade, the Pedestrian Mall and wandered back to the hotel through some of the residential streets.
Then we drove to Jerusalem (and did have to pass through some armed checkpoints to enter Jerusalem)

Checking into the Kings Primas hotel in Jerusalem, the concierge was a young woman who was wearing a gun . Very cool. But it turns out that all hotel “security” carry side arms.

Despite the presence of guns (all the soldiers carry them) I was not afraid and felt no tensions whenever we were out and about.
We walked to the reception dinner that night with our hosts from the Ministry of Tourism and later went to a nightclub before our sound and light show presentation at the Tower of David.

As we approached the old City, I experienced a tingling sensation that although brief was due to being the presence of the 5000 year city and the “centre of the universe”

The fact that 3 religions co-exist within this 1 km structure is amazing. Jews, Christians, and Muslims all share an equal passion and claim ownership of the city that the Mayor wants to brand as Jerusalem.
On our way back to the hotel ,we walked through the luxury mall next to the Mamilla Hotel. This is almost like walking down Rodeo Drive with all the usual upscale stores.

The marathon course (start line and meeting area in the park was already set up). I guess when the Mayor is a marathon runner and wants to promote the marathon, Stuff happens. It was when he ran the marathon in New York City , he felt that Jerusalem needed a world class marathon event.

Later we had the walking tour of the Old City where we walked part of the Via Dolorosa (Stations of the Cross), and visited the Christian Quarter and the Church of the Holy Sepulcher. For a touching personal experience see Jennifer’s post. http://blog.americancatholic.org/2012/03/suddenly-i-was-crying/

I donned a Yamaka and visited the Western Wall also known as wailing wall. The devout pray at the wall and visitors and worshipers place prayers on slips of paper and put them in the cracks in the wall.

Ben has written his child’s name on a piece of paper (he and his wife have 6 month old baby) and when he asked if I wanted a piece of paper I wrote my own children’s names and placed that in one of the cracks.

The section to pray at the wall is separated for men and the women have their own entrance and section
We walked through the market and entered the Muslim section of the Old City but did not get to the to the Muslim Temple Mount (the one with the gold dome)

We later went to view the Dead Sea scrolls in the new museum, and saw the Shrine of the Book. This is a replica of the actual Dead Sea scrolls which were discovered in a series of wilderness caves between 1947and 1956. Later that day we also toured the Mount of Olives and the Garden of Gethsemane.

During our visit, I noticed a lot of soldiers carrying guns. Men and women must serve in the military for 3 years. They carry their rifles with them at all times. At the pasta dinner, we posed for pictures with a soldiers and his rifle After the marathon, we saw some soldiers in their civilian clothes carrying their rifles just like we carry our backpacks..

On Wednesday we attended the press conference where we met the Mayor, Nir Barkat and other representatives from the Ministry of Tourism. I presented an iRun hat and Mark Sutcliffe’s book “Why I Run” to the mayor and had a few pictures taken with him.
Also at the press conference was Kevin Lim ( Running the Sahara) as well as Russian Elite Kamila Khanipova( she came 2nd in a time of 2,49 and the Kenyan Pacer Andrew Kilonzi ( he ran 2:29).

On Thursday the 70 journalists from the various countries took a bus tour of the marathon course. Of the 70 journalists approximately 10 ran the marathon or half marathon.

Along the way we stopped in at a working kibbutz (which is also a hotel) for some hot chocolate.

We also toured the City of David where we saw a working archival dig which uncovered parts of the Western wall. While it was intriguing to decend 20 feet underground in a passage 3 feet wide and about 7 feet high, the footing was a little sketchy and not something I would normally do the day before a marathon.

Then we were off to the registration to get our bibs, timing chip and at the same time the elite runners arrived, so we took the opportunity to get more pictures taken with them.
Once of the photographing company was able to link your bib number to Facebook and the pictures they took were automatically sent to your home page. Caution some of those pictures were not pretty.

We attended the expo, where due the cold weather I bought tights and a long sleeve shirt and gloves (sheesh)

We were getting tired, but still had to attend the expo and the pasta dinner. The pasta dinner was the same types of pasta you get here, but with a lot more salads, bread, fruit and desert.
There was an extremely loud band playing, and there was no actual seating, just stand up tables.
The Mayor and race director were not due to arrive until 8 pm so, collectively , we decided to leave.

We took a cab back to the hotel to get some much needed rest for the next day.

I did post events from my marathon experience in my blog Running Groupie

http://irun.ca/index.phprace-recap-jerusalem-marathon-march-16-2012/

Friday afternoon and Saturdays are Shabbat (or holy day) and the City shuts down.
except for certain locations. Even the elevators are on automatic, so only one is available and it stops automatically at each floor.
After the marathon we walked bacvk to the hotel to shower , write the blog and then have a nap. We had a quiet dinner in the Hotel’s restaurant.
Saturday morning we drove to Masada and for a dip in the Dead Sea. The Dead Sea is at lowest part of the world.
Massa is about 1 hour outside of Jeruslem. And a ½ hour drive outside of Jeruraslem the desert begins.. However we did drive out there on a modern 4 lane highway.
Masada is the name for a site of ancient palaces and fortifications in the Southern District of Israel, on top of an isolated rock plateau, Masada is best known for the violence that occurred there in the first century CE. In the final accords of the First Jewish–Roman War, the Siege of Masada by troops of the Roman Empire led to the mass suicide of the Sicarii rebels.
How they built a castle up there is amazing and how the Romans laid seige and built a ramp to the top is even more astounding.
Peter O’Toole starred in the 1981 mini-series movie Masada. That movie was used in the screening for tourists before they go to the top.
You can take the cable car up or walk the 1.88 km distance (900 meters straight up).
I had to walk. Sam decided to join me for the trek.
It took us about 23 minutes (including stops for pictures) . When we arrived, Irit was waiting for us. Before we started, Ross and Jennfier said they would take the cable car, but later decided the trek would do their legs good. (Remember we ran the Marathon the day before, but then we are athletes,.eh)
We took the cable car down though.
Then off to the Dead Sea. Because we made some unexpected stops to view some other spectacular gardens, and a working kibbutz, we ended up at a public beach at the Dead Sea, rather than the scheduled spa. The Dead Sea has some of the most saline water on earth; as much as 35% of the water is dissolved salts! That’s almost six times as salty as the ocean!
And much to my chagrin, the proverbial McDonald sign was rotating, except on one side was written in Hebrew.
This picture of me in the Dead Sea almost looks as though I am sitting on an air mattress that has sunk below the surface, but I’m literally just floating without having to hold my feet in that position! If you think this is easy, try floating like this in a freshwater swimming pool. This was truly a unique feeling but don’t get the salt water in your eyes. The water was not cold, sort of like you first dip in the lake during the summer.
Then we rinsed off for the drive back to Jerusalem (and again going through a couple of military check points) The Dead Sea is shared by Jordan.
Just the 6 of us for our final meal (last supper?) Isreali meals consist of putting a number of appetizers on the table, with bread and dips, then bring more main course, then desert which we all share.
Sunday morning, our limo took us back to Tel Aviv, passing through the Gaza Strip check points because the driver said it was faster. Again more armed check points, but we were simply waived through.
The flight home by Tel Aviv (where I was subject to a security bag check. Apparently the testing they do is to sniff out gun residue) takes about 11 hours.
Arriving in New York and a then a $50 cab rider from JFK to LaGuardia (where I was randomly chosen again) and home to by Air Canada to Toronto.
This was the trip of a lifetime and I would recommend this destination race to all. The Ancient City combined with a marathon. What could be better?
Shalom.

2012: The year I ran Around the Bay in shorts

Seriously.

The first time I ran Around the Bay it got to about 6C by the time I was done, and it started to rain when I had 8K to go – and I was happy about the great weather.  The second time I ran ATB, it was -12C at the start, but it was sunny, the winds were minimal, and it warmed up a fair amount while I was running  – and I was happy about the great weather.

This year, it was 10C at the start, 16C by the time I finished, overcast skies with sunny breaks, and a very welcome breeze.  I started the race with arm warmers, but that was more out of paranoia than necessity – I would have been fine without them.  The weather was strange and crazy and lovely – and I wouldn’t have wanted it any warmer, that’s for sure!

I went into it undertrained for the second year in a row – or at least I felt undertrained. I got most of my distance in, though I would have liked one more long run under my belt (that plan was abandoned in favour of babying a sore spot to prevent it from getting worse – since that worked out, I can’t really complain).  I just didn’t get in the speed and strength work I had planned, thanks to the serious need for a mental break over the last couple of months.  Despite my break, however, I came off a strong season of improvements and felt strong enough on race morning.

Goal: beat my personal worst.

Strategy: shut off my brain and just run.

I went to the start and was trying to figure out where in the crowd I belonged when I found a couple of friends who run at a similar pace and lined up with them.  The start was smooth enough – crowded but I wasn’t being held up or passed so I guess I did well when I picked my place! The beginning of the course was fairly quiet, with a few families on their porches cheering, and a few people at intersections here and there.  I made it past the train tracks on Woodward Ave. (where is that, 9K or so?) without seeing a train this year, and crossed the mats at the first relay exchange point. One third done and still feeling good.

Made my way along Beach Blvd. and was quite literally nearly run over by the 3:15 pace bunny – I know he started ahead of me, but I never noticed passing him – though I noticed him passing me because he has sharp elbows.  I kept him in sight for quite a long time as a bench mark.  Despite not having a particular goal in mind, it was a good way to keep my pace fairly consistent.  I enjoyed the signs along this stretch, including signs indicating kilometres to the Boston, Chicaco, New York, Berlin and London marathons, as well as the “short cut.”

I crossed over the mats at 15K and the crowds were getting thicker; I was happy to see that the basset hound was out again this year – basset hound, if are reading this, don’t ever stop howling, okay?  Halfway done but the fun is just beginning.

Almost immediately after that I crossed the lift bridge, which is hard on the soles of your feet as it is a pokey metal grid.

The next few kilometres from halfway to the start of the rolling hills are a bit of a blur in my memory.  I think there was a road, and some other runners, but I can’t really remember much more than that.

Just before the hills began I saw a sign that said it all – something to the effect of “Dig deep, this is where the hills begin,” and for sure, this is where the fun starts.  I passed the 20K mark without incident. Two-thirds finished, single-digit countdown now.

At the 21K mark there was a massive cheering section (by Lululemon?) where there was music and enthusiastic young people in stretchy pants holding signs that said such things as, “Your feet hurt because you’re kicking so much ass!” and “We’re here because you’re here!” and “Less reading, more running!” (all quotes are approximate).

As we were running up a long steady hill (around LaSalle Park, maybe?) a woman turned to me and said “Please tell me this is ‘the’ hill…” I was a little startled as no one had been saying much, but was able to answer, “Uh no…no, not at all.” She asked, “how will I know?”  I replied “You’ll know when you don’t have to ask!” but then I answered her more seriously before she stated that she was really tired then left me in her dust.

Around the same time we passed a group of spectators who had bells and clangers – and were standing there in dead silence.  One woman smiled and said, “Thanks for coming out to cheer!”  On cue they started clanging and cheering – it was pretty funny to me in my delirious state.

Somewhere along Plains Road (I think) there is a church that always plays its bells while a bunch of people in choir gowns cheer out front with big clappers – the giant plastic hands seem rather funny in that context, but the support was appreciated nonetheless!  The sun was coming out here and there and I was feeling so tired mentally – I honestly felt that if I closed my eyes just then, I would fall asleep while still running, then fall on my face. So I made an effort not to close my eyes!  With the warmth of the sun and that strange tired feeling, I was also feeling a little woozy.

Before long I could hear “thump-thump-clap! thump-thump-clap!” As I got closer I could hear the melody of “We Will Rock You” and said “hoo boy, here we go,” to no one in particular.  You see, before you get to “the hill,” you approach it from the side and you can see its entire length from that angle; but before you see it, you can hear where “Stan the Midget,” as he is known in ATB lore, is blasting “We Will Rock You” on repeat before you turn to run down into a gully and over a bridge before the climb begins.  A stranger, who was panting rather hard, began talking to me about the hill, and the area, as he was local – and it was a nice distraction.  I gave Stan a high five, and ran down into the gully with my friend – but I took greater advantage of the downhill than he did and I lost him.  I am sure he passed me back, however, as I was still feeling woozy and decided to walk up the hill.

The hill itself is not that bad. It is roughly 500m long, but you can’t see the top from the bottom thanks to a turn in the road, so just when you think you’re almost done, you round a corner and it gets steeper – 18% grade according to lore – and all of this comes at 26K into a 30K race.  But then you’re at the top, and it’s all downhill from there.

Once I got to the top, I kicked myself back to a run and told myself “listen you, it doesn’t feel any better to walk than it does to run – run and it’s over sooner!”  So I ran.  It hurt, and I didn’t feel good and I really wanted to stop.  I reminded myself that I was supposed to have my brain turned off, so I took in my favourite view of the race – as you cross over a bridge, you can look back out over the Bay and see the bridge you crossed over on the way out – and even as the crow flies it looks so far away. And you think to yourself, “I was there, and now I am here!” And it’s amazing.

Anyway, I passed Mr. and Mrs. Reaper outside the cemetery and focussed on running.  Then I could see Copps Coliseum in the distance and I knew I was almost home – I tried not to stare at it as it feels like it’s not getting any closer.  I passed a guy with a sign that said “Free Beer! Limited quantities” and heard him say, “first 10 dozen runners only!”  I wonder how many people took him up on it.

I got right down towards the edge of Copps when, to my surprise and delight, I heard my name – I turned and saw a crowd of people from The Running Works, the running store where I work on Tuesday nights for run club, and I felt like a rock star as they cheered me on. It distracted me from the fact that I had to run past the Coliseum and around the back, before going down the (very steep when your legs are tired!) ramp. At this point, you burst into the stadium and charge for the finish – or I imagined I did, though I don’t think I had any actual giddy-up at that point. I heard my name called and gave a little fist pump before crossing the finish.

The food area is well organized but it was crowded and hot – good thing I was wearing shorts!

Around the Bay finish in pictures

Local-boy Reid Coolsaet wins!
Local-boy Reid Coolsaet wins!
Local-boy Reid Coolsaet wins!
1st-place Krista Duchene, 2nd-place Dayna Pidhoresky and 3rd-place Lisa Avery accept their tropies
1st-place Krista Duchene, 2nd-place Dayna Pidhoresky and 3rd-place Lisa Avery accept their tropies
1st-place Reid Coolsaet, 2nd-place Terence Attema and 3rd-pace Giitah Macharia accept their trophies
1st-place Reid Coolsaet, 2nd-place Terence Attema and 3rd-pace Giitah Macharia accept their trophies
Who can imagine a more romantic venue for a wedding?
Who can imagine a more romantic venue for a wedding?
Last but not least, me finishing - I am so fast I am blurry!
Last but not least, me finishing - I am so fast I am blurry!

Skinny Chicken Tikka Masala

Last week, I got an e-mail from Karen, iRun’s Endorphin Junkie, with the subject line, “What’s Cookin’?” The body of the e-mail said: “THIS. Easy, delicious, and even light!” I took this to be a hint so I made the dish last night. Karen was exactly right! Original recipe can be found here.

Ingredients:

2 tsp canola oil or you could use butter

1 small onion, minced

1 tbsp fresh ginger, grated

3 cloves garlic, crushed

1 1/2 cups crushed tomatoes (I used diced tomatoes from which I’d drained some of the liquid.)

4 oz fat free yogurt (I used Greek yogurt.)

1/2 cup 1% milk

1 tbsp cumin

1 tbsp garam masala

1 tsp turmeric (optional)

1/2 tbsp chili powder

salt to taste

16 oz (2 boneless) chicken breasts, cut into bite sized pieces

4 tbsp fresh cilantro (or to taste) (Sadly, I didn’t have any cilantro but I’m sure it would taste better with.)

Directions:

Heat oil in a large heavy skillet over medium heat. Add the onions and cook until golden. Add the crushed ginger, stir for a few minutes then add the garlic and cook another minute. Add cumin, garam masala, turmeric, chili powder, and salt; mix well until fragrant, about 2 minutes. Stir in tomatoes, yogurt and milk. Simmer on low heat until sauce thickens, about 10 minutes. Add chicken and simmer for 10 – 15 minutes or until cooked through. Add a generous amount of chopped cilantro and serve with Bamati Rice or Naan.

Happy Vernal Equinox!

The vernal equinox. That wonderful high point in my year where I can look forward to six months of days that are longer than the nights, when the grass is sprouting and the robins are singing their tiny brains out. I know I go on and on about it every single year, but I just can’t help myself.  It’s the first day of spring, and I am loving it.

RobinActually, where I am it feels more like summer.  I didn’t even have time to get my infamous bout of spring fever this year.  It never really felt like winter much at all, then before I knew it, spring snuck in early with a week of temperatures soaring to 20 degrees Celsius.  Honestly, I ran in shorts on Sunday – and that is the first time I can remember ever running outdoors in the winter in shorts.  Yes, according to the calendar, it was still winter – so it counts!

To be honest, if it just stayed like this for the entire summer, I would be a happy camper – cool nights, afternoons that are perfect for a beer on the deck – without all the stifling heat and humidity that make it too brutal to do anything in between.

Anyway, I will stop going on about it for now, but I just wanted to wish you all a Happy First Day of Spring!

Race Recap- Jerusalem Marathon March 16, 2012

Woke  up to rain and cool weather, but fortunately at the expo the day before I bought tights (note to travelers, always bring clothes for every occasion)

The marathon stats at 7 a.m. so got up at 6 and walked over with Ben and Ross  to the starting line. As we are here on behalf of the Israeli Tourism Ministry we got to  store our bags in press tent.
After the required  yet quick portlet check,  (no line up) there was a short sprint to Start.
The marathon race  has a different start and finish area vs the half marathon and 10 k/
Few High 5s and the gun goes off

The run begins downhill to start.. Just so you know the course (track in Hebrew) is a series of what feels like uphills.  Jerusalem is called the city of hills.

So the downhill was quite a nice surprise. However, as soon as we turned the, corner,the hills began.

Unknown to me at the time, there had been a terrorist attack the day before and that may have explained the 400 or so armed soldiers on route.
Met a blind runner from Detroit who was guided by an Israeli major.
Also ran for a while another blind runner from Italy and there were 2 others from France, and each of them had only one guide with them.
I have acted as a guide for Achilles athletes but we usually have more than one guide.
I am a volunteer  with Achilles Canada, so have an  interest In these athletes.
Despite the relentless wind the spectacular views  distracted me from  the rain was not as annoying as it could have been. This post is written after the event and looking back at some of the pictures of me on that  you would think the opposite.
 I actually was laughing out loud at one point due to  the intensity of the wind while I as running uphill into the wind.
 
Imagine being in a country which you typically think of as hot (but it does in the middle of summer) but needing gloves and and warm coat.
 
For those of you who live  in the GTA, their brand new LRT (light rapid transit = above ground trains) is quite sleek and good looking.
We ran past the president’s house .
 
Water is provided about every 3 km and is given to us in n bottles, which is unlike  the races in North America where you get cups.
One volunteeer group was handing to bananas and dates.. The biblical reference in the ” land of milk and honey”  refers to Date honey and not bee honey.
We ran through some  quite nice residential areas.
The spectators would cheer you on with shouts of  Yasher koach (YAH-shehyr KOH-ahkh)  which is Hebrew. Literally, straight strength. Figuratively, may you have strength, or mway your strength be increased.

  
A few of the runners had run the Jerusalem marathon the first year.
Some of the runners I spoke with   were born in NY and Toronto. Moved to Israel years ago.
 
I think my hill training with the Ultimate Warriors paid off. The Saturday before I left, we had run 16 hills covering 30 km.

The k’s in the marathon went by quickly and was at 21 and 30 k before I knew it.
My initial race goal was 4:30 and with 5 km to go, thought I could pull that off, but then another hill appeared in front of me to spoil that plan.
 My final clock time 4:36,  but my  personal  time was awesome. 
 The winner was Daniel Toniok (where else but Kenya) 2:19 and a course record
Second place Gudeth Biratu ( Ethiopia) 2:22 and Third John Mutai (KEN) 2:23
 
The Ethopian women continue to be strong runners this year as evidenced by Mihiret Antios win in a time of 2:48
Second  Kamila Khanpova 2:49 from Russia. (picture here)
And third Alena Vinitskaya 2:50 from Belarus.
 
The Mayor  of Jerusalem, Nir Barkat ran the half marathon in a time of 2:07.
 
On the journey home on El Al from Tel Aviv a few people congratulated me.
One runner said it was the hardest race he had ever done, and he has run 33 New York City Marathons. I asked him why he would do that and he replied “to see my 6 grand children. But I will never do this race again”
So I answered back “You are never ready for your next race until you forget about your last. And then you can come back and see your 7 grand children.
As I always wear the race t-shirt when returning home from a race destination, one of the sponsors is the Israel Lottery Corporation known as Winner, which happened to be the logo on the back of my shirt.

Cool.

 

 
 
Keep on runnin’
Duff

Hiking, Marathoning, and More

Let’s do this in point form because I’m really tired and finding it hard to think right good straight.

1) In a little less than three weeks, I am going to Nepal to hike to Everest Base Camp with my dad and older brother. While this has resulted in some serious cramming of assignments and exams and case studies and anxiety at leaving my kids for three weeks, I am starting to get really, really excited. I’ve been hiking with a weighted backpack and lifting weights and lunging and squatting and planking for the past four months in prep for this.

2) A local Halifax runner/blogger is running a series where she profiles other local runners. She contacted me a few weeks ago, and if you’re interested, my interview went up yesterday.

3) My three year old has been sick for a couple days. Unfortunately, this lands smack dab in the busiest week of my entire term. We’ve been hanging out at home for a couple of days, and I’ve been trying to get some assignments and marking for my TA gig done between loads of laundry and being mauled by a fevered pre-schooler. It has proven to be… less than efficient. At least I’m caught up on the laundry though!

4) I went for my first “Just for the Hell of It” run in way too long on Sunday. It was an “easy” 7k run that was mostly downhill (which is not small feat in Halifax!). It sucked! My legs were tired and my head was distracted and man, just when you think you’ve got this running thing down, you get humbled by an easy run on a beautiful day.

5) I’ve decided to sign up for the Montreal Rock and Roll Marathon in September. It’s the first of the Rock and Roll series to come to Canada and I’m going to be doing it through Team in Training. I’ll be coaching the TNT team while training for my own run, so depending on how all that running goes, I may or may not be trying for a PB (that 4:15 is still haunting me…).

6) One of my New Year’s Resolutions was to embrace the mornings. I’m uh, not a morning person. Like, at all. But my kids are and my husband is and my day starts at 6:15 whether I like it or not. So I decided to start liking it. While I haven’t been a ray of sunshine every single morning for the past three months, I have consistently been much more pleasant (even if it requires chugging a cup of coffee as soon as I get downstairs). So this week I decided to start truly embracing the morning and instead of whining about how I don’t have enough time to exercise, I would wake up 25 minutes earlier and work out in the living room. Monday was my first foray into the early morning living room workout and while I absolutely hated every single minute of it, the look of surprise on my husband’s face when he came downstairs after his shower and saw me lunging in the living room at 6:05am was enough to keep me going. While I still am not particularly fond of the world before 7am, I figure if I just fake it til I make it, maybe one day, I’ll be one of those really annoying people who are just happy in the mornings.

Learning to Love Winter Running

learning_to_love_winter

By: Magi Scallion

No matter where you live in Canada, you can expect to have some sort of winter weather to deal with every year. As we all know, winter running is simply not as nice as summer running and the motivation to get out there can be lacking.

I use the winter months to heal my body from big summer mileage but cross-training on my cross country skis. At one point in my life I was an aspiring Olympic cross country ski racer but those days have passed. Now I’m just trying to lead a healthy, active lifestyle year round!

I strongly recommend cross country skiing to any runner or cyclist as great way to cross train during the winter. Cross country skiing is very similar to swimming in that it uses your entire body and has very little impact. The huge advantage of cross country skiing is that you can do it outside – so you still get the fresh air and scenery that most of us love about running.

There will be a bit of a learning curve to get your ski feet under you, so I do recommend that you get a lesson or two from a local ski shop or ski club. Lessons run in the $30-$60 / hour range but are totally worth the money, especially if you’re an absolute beginner.

There are two types of cross country skiing: classical technique and skate technique. Classic is easier to learn but harder to do well and many feel like you don’t get as good of a “workout.” Skate skiing is harder to learn but easier to learn to do well. The added bonus of skate skiing is that you don’t need to deal with grip wax or fish scales, which you have to in classic skiing.

There are many great places to ski across Canada such as:

  • Newfoundland: Corner Brook (Blow-me-Down Park)
  • New Brunswick: Charlo (Les Aventuriers)
  • Quebec: Mont-Sainte-Anne
  • Ontario: Ottawa (Gatineau Park) or Toronto (Hardwood Hills)
  • Alberta: Canmore Nordic Centre
  • British Columbia: Invermere (Nipika Mountain Resort) or Whistler (Whistler Olympic Park)

If you’re wondering what to wear – just dress like you’re going for a winter run. I recommend warm socks (thin or thick), tights and long underwear, a couple technical shirts and a jacket, toque and gloves. Be ready to peel off some layers as you heat up!

***

magi_scallionBorn 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.