Or, more importantly, does it snow in April in Boston? If there is even an outside chance of this happening, I really need to re-evaluate my time goals.  This evening I ventured out into the fresh snow for a run, and, well, it was a bit too sloppy for my tastes.  The kind of fresh snow that is so pretty to look at, yet so hard to run through.  Plows haven’t passed through most streets and sidewalks, yet cars have packed that white stuff down, making for little grip left in one’s shoes.  Even with the Yak Traks…

Yes, there are pluses to running in the snow.  I know that it will make me stronger in the end, and we can’t forget about this being a character building experience.  When you add in all of the wind and sideways ice pellets, I am going to have so much character by race day that my extra character might just need it’s own bib number!?

I can’t hate the snow.  I really can’t.  I have three small children that light up with joy when they see it.  They know it means toboggan time, and I just love watching them glide down that hill, and for a brief moment I forget about the incredible cross training that comes with snow.  I get the pleasure of pulling them up the hill.  I get the pleasure of shovelling our crazy-long driveway (which, if Nicole Stevenson asks, counts as cross-training?!).

By tomorrow the snow plow will have passed, and I will be out running in “ugly” (non-fresh) snow again, but until then, I will think happy thoughts of pausing to let the big fluffy flakes land on my tongue.

It’s a New Year!  We are already a couple of weeks into it, and I haven’t written about it yet!  I have been out enjoying it, so that is my excuse.  Yep, no slacking here.  I have already run TWO races!  All in the same weekend.  What a great way to kick off a new year, and my Boston training!

Unfortunately, the races were in Disney, so that meant my family and I had to go all the way to Florida to enjoy the beautiful sunshine, just so mommy could run around the “most magical place on earth.” I am sure our children will forgive us someday for making them swim in the pool, meet all of their favourite Disney characters, and miss out on a week of school.

There certainly is something Magic about Disney. I must have believed in magic when I signed up for the “Goofy Challenge” (run a half marathon Saturday, and a full marathon Sunday).  I have never been in a race that had a start time of 5:30am. Again, I blame the magic, because it seemed just fine to get up by 3am to join 26, 998 (!) other runners for the half marathon on the Saturday morning.  It was so, so dark.  The hubs joined me for that race, so we huddled together and waited for Mickey Mouse to yell, “Ready, Set, GO!”

It was a great race.  So fun to run with my husband, and so fun to watch people pass by in ridiculous fun costumes.  We opted to take it easy, (especially as I would be waking up the next morning to run the full marathon!) so it was great fun to take in all of the sights (albeit mostly in the darkness).  I haven’t been to Disney World since I was eight years old.  Running down “Main Street USA” in the Magic Kingdom was exactly as I remembered it. Crossing the finish line with my husband was a great feeling!  We had accomplished so much before 7:30am!

Sunday morning was round two.  The big one.  I met my fellow Boston runner, Kiska Colwill at the starting line.  Again, it was cold and dark.  We were so busy chatting when the gun went off, that I forgot to turn on my watch–I spent the first minute of the race (but, it felt like an eternity) trying to figure out how to start it (I guess I am not so tech-savvy under pressure).  The Disney Marathon was great.  Lots of sights, (especially when the sun finally came up) of all of the parks, smells (especially behind Animal Kingdom–ick) and sounds (lots of music and cheering, especially after the park officially opened for the day).

Crossing the finish line of my second race in two days was a great feeling.  Not one that I will feel again any time soon, but a good feeling nonetheless.  I am amazed at how great I felt in the days that followed (could it be the lounging by the pool, key-lime pie, sheer joy of watching my boys enjoy Disney, that distracted me?).  I did have an epic blister on one foot, but now that is long forgotten.

I would recommend the “Goofy Challenge” to anyone that wants a fun race weekend!  A great way to kick off a new year of running, indeed!

Scott Cannata dipped his toe into the Pacific Ocean in Port Renfrew, B.C. yesterday, bringing one long journey to an end.

You may have met Cannata when we spoke to him in September, or read the update when he won an iRunAward in November, or maybe you heard him talk to Mark Sutcliffe on iRun: The Running Show in December.

Cannata, 25, decided to run across Canada, like his hero Terry Fox, to raise funds for cancer research.  The eight month journey began in St. John’s, Newfoundland on May 1, 2011 and covered 8,778 km through 10 provinces, raising $40,000 to fund future research grants.  The fundraising fell short of Cannata’s goal of $2 for every Canadian, however, it is inarguable that he inspired thousands of Canadians just as he was once inspired by a determined young man – and for each who go on to do something, no matter how small, the world will be a better place in immeasurable ways.

Congratulations, Scott, on your incredible accomplishments!

Ewan is a bit of a dynamo but he’s not a traditional runner – he is built a bit more like a line backer. Running was something his parents did. Ewan joined in after spending a few years watching them train for, and run races. After a half marathon his mom finished, he saw her get covered to warm up in a “baked potato wrapper” and wanted one too. It will be a few years before Ewan runs his own half marathon so no mylar blankets for him … yet.

He has a cousin who is a natural runner and over the past few years they’ve taught Ewan that running isn’t about how he compares to his faster peers but how much he improves. Every race that he runs a wee bit faster, earns a new PB, his love for running is solidified further. Every second shows him that “trying your best is what matters” isn’t just a line that big people fee to kids. Ewan will tell you his favourite running moment was at the Perth kilt run. Being showered by a firetruck on a hot day can’t be beat… at least not for an eight year old. He has been a member of the Cornwall Multi-sport Club for two years and happily runs in their events. He’s looking forward to a new medal at Ottawa Race weekend this May. When asked what he wants to be when he grows up: a hockey player and a teacher… but he also says he’ll run for new medals too.

He recently was selected by a local Cornwall radio station (Variety 104) as their December Kid with Class. Here was his entry:

Canada currently sees 1 in 4 kids living sedentary lives. Ewan is an 8 year old on a mission to beat that trend. He owns video games, but is more likely to be found playing a sport… most sports… any sport!!!! He is a leader on his South Stormont Selects Novice C hockey team. (practicing, in borrowed goalie gear, with the team’s goalie so “she doesn’t have to do it alone”) He is an avid little rock curler, a sport he has played since he was 4! He can be found curling with kids his age, or his parents and grandfather at friendly bonspiels.

This year, after playing it at school, Ewan asked to join broomball. He is a now a member of the Finch Lightening Squirt team. For a sport that is similar and different from hockey, Ewan has decided it is just as fun. (He thinks “Coach”aka-Santa is the best coach ever!!!!)For his summers Ewan is found playing soccer in Long Sault, golfing at Archies or Cedar Glen and playing baseball with the Cornwall River Rats!

Just thinking about all that activity would make most kids tired…. but not Ewan. He runs too! He may not be the fastest but he is always proud of the progress he makes and the new friends he meets. Ewan is an alumni of Ottawa Race Weekend, The Heather Saaltink Run and The Perth Kilt Run. Not bad for a wee fellow who also maintains good grades and keeps his grandparents loved, busy and entertained! Ewan is a unique and special boy!

Great accolades for a fine young runner!

When I said I had a few questions for Ewan and in typical 8 year old boy style he responded with, “Is this a test.

Youth on the Run: What Do you like about running?

Ewan: I really like getting medals at the end and running with my family. It is fun and makes me stay active. Also when people cheer it makes me run faster… you know when they yell your name and don’t even know you? That’s cool.

Youth on the Run: What are your Goals –

Ewan: I want to run two kilometres in 10 minutes and not come in last. Also, my dad is going down. [They have a rivalry and Ewan is focused on running faster than his “old man” ] We are going to spend a weekend in Toronto and Ottawa this summer for the runs there. I just want to finish the ten kilometers in Toronto and run fast in Ottawa.” (10 K for Sporting Life 10 K race and 5K at Ottawa Race weekend.)

Ewan concluded with “I want to run all over the world and I want to meet more kids who run. Like Emma at Ottawa last year and Owen in Perth” – he then took off to go play some street hockey with his dad. A sign of a well rounded young athlete growing up in Canada. You have to have a variety right?

Best of luck to Ewan with all of his running and athletic goals. And good luck in Ottawa, we’ll be there watching and cheering.

~ Dave

Join The Young iRunner Challenge:

Are you a young runner, or do you have a child that runs? I am looking to gather some stories for a future article. Whether your child is either just getting into running or really into the sport, either for recreation or competition, I’d love it if you could have them write about how they got started, why they like running and what their future running goals are. And for the adults out there, if you ran in your youth, I’d like to hear form you too. 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. Adults, you can leave out the age part if you wish but do note what age you were when you ran as a youth. Some 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

While Run Canada Month isn’t until April, now is a great time to support Canada’s Olympic marathoners through Athletics Canada.

Until January 30, 2012, Athletics Canada will match contributions to the Run Canada initiative to a maximum of $10,000.  The money support Canada’s Olympic marathoners in their build up to the 2012 London Games so they will be prepared to compete with the world’s best.  This will include things like high altitude training camp, and being able to have their coaches and therapists with them.

100% of funds donated to the project through Athletics Canada will go straight to the Run Canada Initiative, and you will receive a charitable tax receipt.  For more information, visit Run Canada, or download the donation form here.

Keep an eye on iRun.ca and iRun Magazine for more information on Run Canada Month as April draws nearer!

By: Karen Karnis

It’s the New Year – with a crisp new training log and a clean slate, it’s a popular time to make plans.  But let’s face it – we often make New Year’s Resolutions we can’t keep, setting ourselves up for disappointment.  While it’s not always our fault, there are some things we can do to help make those plans stick.

Mizuno athlete Jennifer Eberman, a running coach with the University of Toronto Triathlon Club and high-performing runner and triathlete, understands that at this time of year, runners are feeling ambitious.  “January is a great time to take stock of your last year and think about what you’d like to accomplish going forward,” she says.

So how to go about it?  Eberman offers this advice:

“I think that setting realistic goals is important. Then break it down into smaller tasks that will help you get to where you want to be.  I also think it’s important to build in breaks or down weeks into any training plans that you develop. It not only gives your body a break, but it gives you some extra time every 4th or 5th week to devote to other activities that may be neglected on occasion.  Afterwards, you’ll come back a stronger runner and better rounded individual!”

Eberman is no stranger to goal setting. She started running competitively in grade 7, and took up triathlon about 7 years ago.  She has since completed 3 Ironman triathlons (a 3.8km swim, 180km bike ride, and 42.2km run), and over 20 marathons with a personal best of 2:54:08.

With an athletic resume like that, you know she’s spending a lot of time training.  In a typical winter training week, she does 5 runs (including 1-2 interval workouts and a long run), 2 indoor rides, and one or two swim or water-running workouts.  In addition to all of that and coaching at the University, Eberman works full time as a Chartered Accountant in a senior management position – so we also asked her advice on how to fit a training plan into a busy week.

“I try to get my workouts done in the morning whenever I can, as I feel like I’ve accomplished something before I even get to the office,” she says. “It also energizes me throughout the day.”

Running with a group helps too.  “I run with Stevenson Performance Running (aka Nic’s Angels) a couple of times a week.  I absolutely love running with such a tremendous group of women.  Nobody can push me as much – or convince me to go for a 30k run before work, starting at 5:15 am – like these girls can!”

Strangely enough, Eberman finds that all of her commitments actually help her to stay focussed.  “Often, having many tasks on my plate forces me to be as efficient as possible with both work and training!” When it comes to the coaching, she says, “helping others to train, cheering them on and seeing them accomplish their goals is often as fulfilling as doing it myself.”

Q&A with Jennifer Eberman

Mizuno Run Club: How was your 2011?

Jennifer Eberman:  it was a fun year for me!

My 2009/2010 years were extremely goal oriented in terms of specific races and times.  I was aiming for PB’s in the marathon and also competing at the Ironman Triathlon World Championships in Kona, Hawaii, so I had to be very regimented.  For 2011, my plan was to back off a bit, focus more on shorter distance running and duathlons, and have some fun running trips with my teammates and friends.  Although I didn’t PB, I had so much fun traveling to race in places including NYC, Montreal, Vancouver, Muskoka, Ottawa, Myrtle Beach and Philadelphia.  I ran quite a few half marathons and enjoyed being able to actually be a tourist on these trips as well, as opposed to simply want to stay off my feet and rest/prepare for my race.

MRC: Looking ahead, what are your goals for 2012?

JE: For 2012, my goal is slightly different.  I plan on running just as much, but I’d love to focus solely on the local racing scene.  We have quite a few events in Toronto, so I will choose a few.  Although I haven’t committed to anything yet, the Toronto Women’s Running Series and the Canada Running Series are always well organized and a ton of fun. Potentially an event at the Toronto marathon weekend as well!

MRC: What are your favourite Mizuno pieces?

JE:  I love Mizuno products.  My go-to running shoe is definitely the Elixir.  Having said that, I alternate between the support and neutral line and the Precisions are both feeling and looking pretty sweet these days! And in the winter, I would freeze to death without my Mizuno Breath Thermo gear.

MRC: What’s your favourite post-run snack?

JE:  Almond butter and banana on a whole wheat bagel!  But to tide me over, I love the Clif Builder chocolate mint protein bar.

MRC: What’s your favourite reward for a race-well-run?

JE: My favourite post-race treat would have to be wine!

By: Michelle The Runner” Clarke

Core strength is extremely important for runners and these simple exercises can get your started. They are especially great for those new to running to help with awakening those running muscles and to help you run stronger and hopefully injury free. All of these exercises can be done at home or at the gym with just a few easy to find tools.

Everyone runner should have a stability ball and a theraband.  Both are great for core strength, injury prevention and injury rehabilitation.  These exercises can be done 2-3 times a week; they will activate your running muscles and create a strong foundation for all your activities.

With all exercises make sure you are using proper form and technique to get the desired effect.

I’m almost finished week two of the twelve week weight training program I committed to this year.

So far, so good, basically. The first week was unbelievable exhausting. By day three, I dragged my tired body to the gym only to realize that I wasn’t even finished of the first week! I was shocked by how physically draining it was to focus on weights like that. Obviously, that’s not rocket science, but I haven’t stuck to a real weight training program (that required any more than weights twice a week) in about eight years.

(On a side note, I meant to take a picture of myself wearing a sports bra and shorts at the first, at week four, eight and twelve to see any difference. Since I don’t weigh myself, I figured pictures would be a good way to measure progress. I forgot to take any at the beginning though, so I’ll just start at week four.)

I wanted to talk about what I’ve been doing for the past two weeks. The first month of the program requires four days of weights, old school style. Chest/tris, back/bis, legs, shoulders/abs. To fit my life and workout style, I changed it around the slightest bit. The biggest difference between what I do and the program website is that I do cardio. And by “cardio” I mean run and hike with a 30lbs backpack. This program preaches getting fit without doing cardio for the first month, and while I don’t argue that works for some people, especially for someone starting new into fitness, no running is not an option for me. The end. I don’t know if that will make the changes less noticeable later on once cardio/interval training is introduced, I guess we’ll see.

Next, I super-set a lot of the exercises. For two reasons: one, because I have zero interest in spending an hour at the gym and by pushing the exercises into super-sets, I can bang it out in 25-35 minutes. Secondly, as far as maximum return on a workout goes, intensity is key. I’m not looking for hue muscles. I’d be flat out lying if I said that aesthetics weren’t (a big) part of why I’m doing this, but I’m looking for strength, not necessarily bulk. So while a super-set may require me using a slightly lighter weight, the trade off is worth it for me.

Also, I completely changed leg day. I changed it from hamstring curls and leg extensions (things that I see as utterly useless, to be bluntly honest) to barbell squats, jump lunges, jump squats, ball hamstring curls, calf raises and butt lifts on the exercise ball. It still gives me a really good leg workout, but won’t give me anymore bulk. I have large quads, and while I am actively trying to embrace the Thunder Thigh, I also have zero interest in making them any bigger. Plus (and perhaps more importantly), these exercises will be more beneficial for running.

Lastly, and I honestly think that this is the biggest flaw of the entire program, I work core everyday. For runners, a strong core can be the difference between injuries and running injury free. It can be a ten minute time difference on a long race. For weight lifters, a weak core can compromise your form to the point of injury. I alternate between planks and back extensions plus do crunches on a ball or old school sit ups at least each day I lift weights (sometimes, if I’m feeling ambitious, I do planks at home while I’m watching tv).

As far as the eating plan goes, I’m not really changing how I was eating. I eat mostly healthy, mostly fresh food with the occasional cupcake with ice cream thrown in. I do find that I need to eat more often or else I crash. I’ve been focusing on eating a snack between 9:30 and 10:00 in the morning and between 3 and 4 in the afternoon. Generally speaking, I’m in a constant state of hunger from 4:00 until I eat dinner anyway, and to be honest, at least making myself eat an apple and some almonds prevents me from eating cookies while I’m making dinner (usually).

So basically, my conclusion, thus far anyway, is: Weights make you tired and hungry. And make you kind of feel like a bad ass. Like I said, so far, so good.