If Einstein Ran – Genius 15

November 8, 2011

[R + ld + E ] = A BRILLIANT RUN.

EINSTEIN BELIEVED EVERYTHING SHOULD BE MADE AS SIMPLE AS POSSIBLE,

BUT NOT SIMPLER.

And we couldn’t agree more. Scroll down to see Mizuno’s design philosophy revealed — and how it comes to life in the new Limited Edition Wave Rider 15.

By combining the best qualities of every Wave Rider that came before it, Mizuno has created its masterpiece with the Wave Rider 15. While the pendulum in running may swing from one extreme to another, the genius of the Wave Rider 15 is found through its harmonious balance of a lightweight feel, wrapped-to-foot fit and exquisitely smooth ride, ultimately producing a brilliant running experience.

Kaizen, the Japanese word for “continuous improvement”, guides Mizuno’s development philosophy. With an elevated understanding of Runner’s needs, by Innovating Differently and focusing intently on Editing process to ensure every element of our design improves performance, Mizuno stands alone and ultimately delivers A Brilliant Run.

MIZUNO’S LAW: An evolving set of truths that deliver the ultimate running experience.

Mizuno Rule #1 ITS TIME FOR RUNNING TO BE ABOUT RUNNING

Its time for running to be about running. For road and runner to come together in the name of this sport we so love. To give the run as much as the run has given us. For more than 25 years, we’ve done that. We’ve made running shoes that don’t follow fads or chase trends. We lead runners to that special place where every step of every mile feels light, fast and effortless, making every run more brilliant than the last. Where the only thing smoother than your stride is the freshly laid blacktop asphalt below. Where nothing else seems to exist but the blue sky above your head, the blacktop beneath your feet, and the crisp air pumping in and out of your lungs. This is running. Beautiful and simple, running speaks a primordial language that only runners understand. It beckons you as the snooze button tries to seduce you for 15 more minutes of REMs. It pushes you as Mother Nature attempts to push you back indoors with her blistering heat or biting cold. It challenges you to see if you are made of more than just flesh and bone. And so in the end, you lace up your shoes and go forth. You run. You devour mile after mile. You burn and you sweat and you do it all over again the very next day. Because this is who you are. A runner.

Modular grain salad

WhatsCookin

November 7, 2011

Greetings from sunny Thorold (it’s a suburb of St.Catharines – both have seen better days) where I’m here visiting Mr. Shuffler. However, he is at work right now so I’m chilling with Mr. Shuffler’s roommate’s Dad, who is here to help Mr. Shuffler’s roommate set up a Beavertails hut in Niagara Falls. I’m hoping my Southern Ontario readers will drop by and buy a Beavertail from Mr. Shuffler’s roommate. I had one on Saturday and it was delicious. Today, I will probably need to run for a couple of hours to burn it off.

But if we turn our attention to healthier items for a moment…I really like modular recipes, where the larger categories of ingredients are specified but it’s up to you to decide what you’re going to throw in. I found this recipe for a grain-based salad in an issue of Runner’s World a few years ago. I find myself coming back to it a lot, especially for creating portable lunchtime meals.

Great Grain Salad

Mix together one or a combination of ingredients from each row. Season with salt, pepper, and two tablespoons of an oil-and-vinegar dressing. Serves two.

Item: Grains—2 cups
Mix and Match: Brown rice, whole-wheat pasta, quinoa, bulgur, barley, wild rice, couscous

Item: Protein—1 cup
Mix and Match: Chicken, turkey, eggs, beef, pork, any kind of beans, tofu, tempeh (for some reason, they didn’t include beans here but that’s what I use almost exclusively)

Item: Cheese—1/4 cup
Mix and Match: Feta, cheddar, Swiss, jack, Parmesan, cottage cheese

Item: Vegetables—2 cups
Mix and Match: Broccoli, cucumber, scallions, tomato, carrots, corn, peppers, celery, snap peas, green beans

Item: Extras—1/4 to 1/2 cup
Mix and Match: Almonds, walnuts, pine nuts, flaxseed, wheat germ, basil, mint, dried blueberries, goji berries

In this version, I’ve used quinoa, lentils, grape tomatoes, sweet peppers and Italian salad dressing. I often use bocconcini balls, feta or pine nuts when I want to get real fancy.

How to decide when you already know – taper madness strikes again

Karen Karnis

November 5, 2011

So here I am, the day before my race, rubbing my hands together with glee over the weather forecast that was tailor-made for me – cool, sunny, not too windy – just right. The only trouble is, now I can’t decide what to wear.

You see, when it is really hot outside, it’s not easy to run, but it’s easy to get dressed – wear as little as possible, as long as it is legal. It may not stop you from overheating, but it’s the best you can do.

Same goes for when it is really cold (although it is easier to run than when it’s really hot, unless it is also really windy and the snow is building up on your eyelashes, sticking your eyes shut so you can’t see where the icy patches are…but I digress) – wear everything you own. Even if you overheat, you need only unzip your coat a little to vent some hot air (much less likely to haunt you in the future than if you vent hot air on Facebook).

But at times like these, where it’s not too cold, and it’s not too hot, it is remarkably difficult to figure out how to dress for “just right” – where’s Goldilocks when you need her? Of course, you might be saying, “but Karen, the weather’s been like this for a couple of weeks now, and you’ve been running in it – why don’t you just wear what you’ve been wearing?”

To which I would have to say, my smart aleck friend…well, yeah, you’re right.

But it’s not that simple! Looking back through my training log, I described two runs in which I wore the same basic combination of layers – at 3 degrees it was just right, but at 6 degrees I have the word “overdressed.” Not only that, one of my favourite online weather sources says the skies will be sunny and perfect while the other says partly cloudy – and that can make all the difference! Last but not least, I am running in a different city –it is theoretically possible that what they call 5 degrees is drastically different from what I call 5 degrees, even if they both end in “Celsius.”

The good news is that I know I am just being silly – in the end I will just wear the same sorts of things I always wear in this weather, and dress for maximum versatility – and I will be fine. But really, you can’t have a (mini) taper without a little taper madness – or at least, I can’t! Now if you’ll excuse me, I need to go and fret about my nutrition plan.

Dylan Wykes on Running, Training, and Qualifying For The Olympic Marathon

Ben Kaplan

November 4, 2011

By: Karen Karnis

On October 16, Dylan Wykes battled the wind at the Scotiabank Toronto Waterfront Marathon to finish 6^th in 2:12:56 – a very solid performance. But anyone watching that day knew before he got in front of the cameras that he didn’t get what he was after. He missed the Olympic Qualifying Standard of 2:11:29 and his disappointment couldn’t have been clearer, yet all of the class that is Dylan Wykes shone through in his first tweet following the race:

“@DylanWykes: Well that got ugly. Really ugly. Hats off to @ReidCoolsaet & @nishrunner amazing performances today. Very happy 4 them.

I had the opportunity to chat with Wykes the week after the race before he headed home to Vancouver; here’s what he had to say about running, training, and qualifying for the Olympic marathon.

Age: 28

Age you started running: I started running in elementary school. In grade 6 (I think). I joined a local track club in grade 7.

Coach: Richard Lee. He lives in Port Coquitlam.

Favourite training shoe: Mizuno Wave Elixir

Favourite racing shoe: Mizuno Wave Ronin

What were your thoughts when the 2012 Olympic Qualifying Standard was announced?

I wasn’t surprised – Athletics Canada has been clear that they expect world class performances. At the time it was announced, I was training for the California International Marathon. When I ran 2:12:39 there I decided I had a chance at the standard, I just had to buckle down and go for it.

Describe your training for Toronto

In the final 15 weeks leading into Toronto, I was running about 12 times a week for a total of about 120 miles [about 190km]. My long runs were between 18 and 25 miles [30-40km], mostly easy pace but some was at goal pace. We also did track work every week, and lots of runs in the range of 15 to 20 miles [24-32km].

Do you train with other runners or groups?

I train with a small group 2 to 3 times a week in the lower mainland. Dylan Gant (ran 2:24 at Toronto) and Trevor Feeney (2:33 at Toronto) are two good training partners. Steve Osaduik (2:16 marathoner) trains with us sometimes too.

What is your favourite workout?

A long tempo run 16-25km at around marathon pace on the roads in Stanley Park.

What is your favourite running/racing memory from 2011?

Definitely the Toronto marathon. There was so much hype and buzz surrounding the event. It was my focus for so long. Race day will be forever ingrained in my brain (and muscles!).

What’s next?

I’m not really sure yet – I am still recovering and haven’t had a chance to sit down and really talk it out with my coach. I have until April 22 to get the standard, so I will probably be looking at another marathon somewhere around February, March or early April.

Personal Bests

5,000m – 13:43

10,000m – 28:12

Half Marathon – 1:02:14

Marathon – 2:12:39

Image Credits: Andrew McClanahan@PhotoRun

Catching up with Dayna Pidhoresky

Ben Kaplan

November 4, 2011

By: Hayley Bennett

I was lucky enough to catch up with Dayna Pidhoresky early last week, a difficult feat with the busy schedule this former Windsor Lancer is keeping these days. Earlier this year, Pidhoresky joined our Mizuno Racing Team, and we couldn’t be happier to have her on board. The young Canadian runner is taking the racing scene by storm, smashing former PB’s and keeping her opponents on their toes. Enjoy a behind the scenes look into what Pidhoresky is up to these days and where this successful young runner is headed for 2012!

Age: 24

Age you started running: hmmm, young — maybe 8 or 9?

Favourite Distance for a Race: 10K (at the moment!)

Coach: Josh Seifarth

Favourite training shoe: Mizuno Wave Precision

Favourite racing shoe: Mizuno Wave Ronin

Walk us through a usual day for you right now

Not every day is the same but most commonly it will consist of either:
Wake up around 5:45am then run (usually about 13K). After that I head off to work (I work full time at a specialty running shoe store.) Most often I fit in another easy 10K after work. Then go home, refuel, and relax.

Other days may consist of a higher volume workout so those days I usually do not have a second run. When I am not working or running I am usually in recovery mode (wearing my Mizuno breath thermo compression socks.)

Do you train with any other runners or groups?

No, but I am really grateful to have my coach bike beside me for many of my workouts. Often times he will run with me for some of my training runs as well.

What is your favourite workout?

A staple workout for me is 4x2K but I also enjoy 3K + (2x2K) + (3x1K)

With such a successful year behind you what are some of your favourite memories or races from 2011?

2011 has been a very enjoyable racing year for me. I will never forget the finish for Around the Bay in Hamilton. I remember being in a lot of pain toward the end of that race (my hip had tightened up a lot over the 30K course) and I was really looking forward to the end. As I rounded the corner and headed down the tunnel into the COPPS Coliseum I was greeted by fireworks, the finish line, and my parents. I was so thankful that they made the trip to see me race even if that meant they would really only see me start and finish.

Another memory would have to be when I raced the CRIM 10 Miler in Flint, Michigan over the summer. It was exciting to be running beside Catherine Ndereba for almost the entire race. For me it was a great experience to race this World Champion and Olympian.

And finally, I was very happy (and surprised) by my Canadian 10K Road Race title. After finishing second in my last two Canadian Championship races, cross country and the half marathon, it was great to finally get the win. That race for me was about working hard until the end and it paid off.

Do you have any Running and or Racing goals in mind for 2012?

Of course! I hope to continue improving my times over all distances. Also, if my winter training goes well I am looking forward to debuting the Marathon in Ottawa this coming May. The Marathon will be my main focus and peak race for the Spring of 2012 and I am excited to see how my body reacts to that distance. I am also hoping to get in some more competitive races this coming year so that I can test my fitness further and become more familiar with racing tactically.

Personal Bests
5K – 16:18
10K – 33:02
10 Mile- 55:26
Half Marathon -1:11:46

Healthy coleslaw

WhatsCookin

November 2, 2011

**Don’t forget to submit your recipes to What’s Cookin’, iRunNation? for a chance to see your name in lights on the iRun front page. E-mail webeditor@irun.ca or check the submission page here.**

I love fall food. It’s the Canadian in me, I think. I just don’t respond to strawberries and asparagus in the spring the way I do to squashes and apples. Cabbage is another one of those delightful fall foods so when I saw a big bin in the grocery store last week, I picked one up. This week, I turned part of it into coleslaw. Stay tuned as I work my way through this giant cabbage, recipe by recipe. Experience has taught me that one cabbage can sometimes last upwards of weeks.

This recipe came from Anne Lindsay’s Lighthearted Everyday Cooking, as so many of my staples do. Unlike restaurant coleslaws, this salad is crunchy, fresh and healthy. It’s low-calorie and high in Vitamins A and C. If you have a food processor (thank you, Mum!), it comes together in just a few minutes.

Ingredients

2 cups shredded cabbage

1/2 cup shredded carrot

1/4 cup chopped red or green onion (I left this out because I didn’t have either type of onion)

1/2 cup chopped sweet red or yellow or green pepper (optional according to Anne Lindsay but I always put this in)

Dressing:

1 clove garlic, minced

1/4 cup water

2 tbsp lemon juice

1 tbsp granulated sugar

1 tbsp olive oil

1 tsp Dijon mustard

Directions

In salad bowl, combine cabbage, carrot and onion; add sweet peppers (if using). Dressing: Combine garlic, water, lemon juice, sugar, oil and mustard; mix until sugar dissolves. Add salt and pepper to taste. Pour over salad and toss to mix.

For lunch on Tuesday, I decided to mix some coleslaw with some pre-cooked chicken and fill a whole-wheat pita. It was awesome.

How I Achieve Marathon Success

Ben Kaplan

October 31, 2011

By: Michelle Clarke

Running Marathons aren’t easy. You are constantly trying to find the balance between training, seeing your family and friends, oh yeah and working. After having a very successful season of half marathons and achieving a personal best time of 1:22:49 (2^nd place overall female), I decided it was time to re-visit the marathon. After many failed attempts to train for a marathon I finally did it and finished my first in New York City with a time of 3:12:04.

After battling injury after injury I started to take a different approach to my training. I started listening to my body. My coach Kevin Smith who runs Marathon Dynamics always tells us “the mind leads the body”. I learned that it really does. Having a coach who knows you and understands how you train is key to achieving goals you never even thought of achieving. The next step on my road to successful running was changing shoe brands. It was an unexpected event that took place at a Running Room store when they didn’t have my brand of shoes in my size in stock. Luckily for Mizuno the sale staff assured me that the Mizuno Wave Inspire would not only feel similar to what I was used to running in but would most likely end up being better for me in the end. I’m forever thankful to that woman at the Running Room for gently coercing me to switch brands before I even knew I was switching brands. I tried the shoes out and I never looked back. They were exactly what I was missing in a shoe. They were light yet supportive and the shoe was responsive in ways other shoes could never be due to the unique Mizuno wave technology.

With the new shoes and my new attitude towards training I have been running injury free for two seasons in a row. I’ve had some major PB’s over the last two seasons – My Half Marathon (1:22:49 – 2^nd place overall female in Mississauga) and my Full Marathon (2:57:08 – 11^th female Overall in Toronto Waterfront Marathon). There are many factors for these great achievements. The coaching and the shoes are the foundation and the rest has come by trial and error. I started adding nutrition such as Clif Shot Blocks to all my big workouts and not just the long runs. If each workout was specific to a certain part of my overall marathon then getting my body used to digesting fuel during those runs was just as important for the workout and for recovery. During long runs and races I started taking one shot block every 15 – 20 minutes. Everyone always comments that when I race I don’t look tired and I believe it’s because I keep my electrolyte levels stabilized and never let them deplete completely.

Leading up to the Scotiabank Toronto Waterfront Marathon I had committed to my training and spaced out appropriate races throughout the season. Some good advice I was given was to always try and fit in two to three races leading up to your goal race. Doing this lets you gauge if the training is working and where it needs tweaking. Another reason being if you train all season and make the necessary sacrifices for a Marathon, only to end up injured, you have lost all that training time. If you get a race or two in then at least you have some results to show for your hard work. With smaller races I was also able to test what shoes work best, what nutrition doesn’t upset my stomach and how much I need to eat and drink before and during. Each race was a building block on top of the already strong foundation I had started with.

The success I have had over the last year has been a combination of so many elements, the right training, the right training gear and nutrition. Then amongst that there are the great people you meet along the way and the 21,999 other runners on race day doing what you’re doing – finishing a goal you’ve worked so hard to achieve.

Young iRunners – What’s Your Story?

Ben Kaplan

October 28, 2011

Hey kids – in my last post, I mentioned that we wanted to hear from you! We have a challenge that could earn you a fabulous iRun prize. See below for the details, but in the meantime, have a look at our first Young iRunner. A big thank you goes out to 6 year old Cassidy Smyth of Toronto, ON, for her story of why she loves running. [ Click the images to view larger ]

Here is a photo of Cassidy taken before her recent “Run For the Cure” run in Toronto where Cassidy ran the 1km (her Grandmother is a “survivor”).

The 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

Lentil-tomato-mushroom pasta sauce

WhatsCookin

October 27, 2011

Despite being a carnivore, I end up eating vegetarian on a fairly regular basis. This is largely because I’m not organized enough to get meat out of the freezer so that it’s thawed and ready to cook by suppertime. I’m what you’d call a lazytarian. Anyway, I decided one evening last week that I wanted a tomato-based sauce but with lentils instead of ground beef and I also wanted to use that package of mushrooms in my crisper. Type it all in to Google and I found this recipe from Canadian Living. Easy, tasty, healthy, cheap, one-pot and using stuff I already had in my house. Ladies and gentlemen, we have a winner!

(Serves 8)

Ingredients

2 tablespoons olive oil
1 large onion, finely chopped
1/2 cup finely chopped carrots
6 cloves garlic, minced
1 1/2 cups lentils, rinsed
1/2 teaspoon dried thyme
1 can (28 ounces) whole tomatoes in puree (I used diced tomatoes instead)
Coarse salt and ground pepper (I always leave this out)
2/3 cup low-fat plain yogurt (I left this out)
1 1/2 pounds spaghetti or linguine (I served mine on top of quinoa)
Grated Parmesan cheese (optional)
500g sliced mushrooms (optional)

Directions

In a large pot, heat oil over medium heat. Add onion, carrots, and garlic; cook, stirring occasionally, until softened, about 5 minutes. Add lentils and thyme; cook, stirring, until lentils are coated, about 2 minutes.
Break up tomatoes using your hands or a spoon and then add along with puree. Add 4 cups water and bring to a boil. Reduce heat, cover tightly, and simmer, stirring occasionally, until lentils are tender and starting to break down, about 45 minutes. Season generously with salt and pepper. Remove from heat. If eating right away, stir in yogurt.
Meanwhile, in a large pot of boiling salted water, cook pasta until al dente according to package instructions; drain. Toss with sauce and top with grated Parmesan if desired.
Wine recommendation: A Prince Edward County Pinot Noir. The earthiness in the wine matches perfectly with the mushrooms.

Taking care of business on the run: tips for when it just can’t wait

Karen Karnis

October 27, 2011

“You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.
You’ll look up and down streets. Look’em over with care. About some you will say, “I don’t choose to go there.” ~Dr. Seuss

Okay, so maybe this isn’t what the good Doctor had in mind when he wrote those lines, but this has happened to most, if not all, runners at one point or another. Whether it’s an issue of digestive proportions, or perhaps just a case of having that last glass of water too close to departing, you’re part way through a run and you just can’t wait any longer – you have to stop to go to the bathroom.

Now, urban runners are at a bit of an advantage here – there is almost always a washroom on the next block – be it a coffee shop, a gas station or (Heaven forbid!) a church – and someone sympathetic enough to allow you to use it. But for us rural runners, finding a civilized place to squat isn’t always possible.

Personally, I have only ever been forced to stop by overactive kidney issues, but as a woman, it hardly matters which way you’re going, it’s hard to be discrete. Add to that the fact that you’re dressed with the express purpose of being seen, and it becomes even more challenging.

While I admire the runners who can say, “whatever, it’s a fact of life!” (exhibit A, Paula Radcliffe; exhibit B, Reid Coolsaet), I can’t count myself among them.

So in an attempt to aid runners not as experienced with rural life, I have gathered together some tips on how to take care of business on the back roads, assembled from many discussions with runners (none of whom wanted to be named here –go figure).

Oh! The places you’ll go!

Ditches: a deep ditch seems like a great place to duck into to avoid being seen by drivers. However, caution is advised – think about how long you’ve already been running, how much your legs might seize up when you stop, and how likely it is that you will be able to climb back out of said-ditch. Don’t forget to look the other way too – just because a ditch is lower than the road doesn’t mean it won’t have a clear line of sight from the kitchen window of that farm house.

Deciduous forests: at this time of year, the foliage might be rather thin. This doesn’t make the forest a bad idea – you just may want to venture further from the roadside than you would in the summer. If you can find a tree to lean on, your quads might not seize up as badly. Bonus: if you find a tree with a low hanging branch, you will have something to grab to pull yourself back up in the event that those quads seize more than expected.

Coniferous forests: good coverage, so you won’t have to go as far from the road. However, keep in mind that pine needles are sharp – be sure to look carefully before choosing a spot. Also, they tend to have a lot of spiders.

Things to watch for

Poison Ivy: at this time of year it shouldn’t be that much of an issue; however, it is not worth the risk. Learn what it looks like. Stay far away from it.

Mud: if it is raining, or has rained a lot in the last few days, mud is a possible hazard. It’s not that your shoes might get dirty, oh no, that’s the least of your worries. Remember that time when you were a kid, when your boot got stuck and you lost your balance and fell on your butt in the mud? Yeah, ‘nuff said.

Water, frost or ice: if you are slipping off into a ditch or forest, use caution to avoid the literal sense of the word.

That bright yellow jacket: you are dressed to be seen while doing something you don’t really want to be seen doing. If it isn’t too awfully cold, consider taking off the yellow jacket while you’re incognito. Otherwise you might as well get yourself a blinking neon sign that says “Look at me!” Although for some of us, a glowing white butt has the same effect.

Dogs: nothing says “Look over here!” like a dog running and barking – and that’s the best-case scenario. I will leave the worst-case scenario up to your imagination.

One last thing…when you see THE perfect spot, don’t pass it by and think “I can hold it!” Because if you can’t, you may find yourself trying to be quick in a less than perfect spot, kicking yourself for not taking advantage of that lost opportunity as a pickup truck rumbles by (yes, that one is from personal experience. Coming soon in a future post – “the runner’s wave: when is it not appropriate?”).

So, fellow small-bladdered rural runners, what have I failed to mention? Leave your tips, suggestions – and if you’re feeling braver than the other runners I have consulted with – stories in the comments!

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