By: Gwen Leron

For most serious runners, setting a goal to run one marathon a year, training for it and completing it is a huge accomplishment. But for Ian Cockburn of Toronto, completing four marathons in 28 days (Mississauga, Waterloo, Whitby and Ottawa) was a goal he set for himself, and happily, he successfully accomplished it.

So, why would a runner set such an immense goal for himself? “For me, it wasn’t about bragging rights, it was simply a challenge that I set for myself” says Cockburn. “I like to stay active and I love running”.

Running has always been Cockburn’s sport. He ran cross country during high school, but when he started university, his focus shifted from athletics to academics. Once he completed his studies, he wanted to become active once again so he joined a men’s ball hockey league where he found that he struggled to keep up the level of fitness that he was once used to. So in 2005, his wife suggested that he join a 5K clinic at The Running Room. He completed the 5K clinic and quickly progressed through all of the other program offerings. “When you run with other people, you gain inspiration,” says Cockburn. This inspired him to train for his first marathon in 2006.

So how did he get through four races in 28 days? “I set no goal time, my only goal was to do four (races) in five weeks and whatever the race day presented, I took it.”

His first race was the Waterloo Marathon and his strategy was to just run at a controlled pace and it seems as if that strategy worked because he finished in 4:08:45. His second race was Mississauga and of the four, this one was his hardest. “I hit a wall at 19K but pushed through, ran my fastest and felt great at the 35 – 42K mark,” he said. He finished Mississauga in 4:04:45. Whitby was next: “My strategy for Whitby was to not hold back as much, because I knew in the back of my head that Ottawa was next.” Whitby was conquered in 4:04:16. Then came Ottawa which ended up being his fastest race with a finish time of 3:57:57.

Cockburn is part of an online running club called the “Marathon Maniacs” The group ranks themselves in nine different levels. To move up in the ranks, you must meet specific criteria. By completing the four marathons in 28 days, Cockburn was able to move up to Gold status.

When it comes to his gear, Mizuno Wave Elixir 6’s are his chosen shoes: “I love these shoes. They are lightweight, and I’d definitely buy another pair when the time comes”.

What is the next big goal Cockburn has set for himself? He plans on setting a PB (sub 3:44) in the Scotiabank Waterfront marathon which takes place on October 16. Good luck Ian!

We want to talk about triathlons, and we want YOU, the members of iRunNation, to share your comments, questions and advice here at iRun.ca!

Do you “tri?” Runners who are thinking about trying triathlons could benefit from your experience, so please share liberally in the comments below, or send us an email with your beginner triathlon advice by clicking here.

Are you “tri-curious?”  Don’t know where to start? Submit your questions in the comments below, or submit via email by clicking here.

To get started, pick up a copy of the June issue of iRun Magazine, where you’ll find more information on triathlons and the 2011 Subaru Triathlon Series!

I coached the first night of my Run Clinic on Tuesday. I swam 1000 metres on Monday. I biked and hiked in the woods yesterday. I’m really enjoying the mellow environment (in my head) post-marathon.

Tomorrow is my first session with my personal trainer since the race, and I’m hoping it will result in me feeling a little more focused.

There’s a triathlon I’d like to do at the end of July. I’ll sign up for it soon, but I’m having a hard time wrapping my head around any sort of serious training program. Granted, it is “just” a Sprint Tri (forgive me, Karen) so I’m not going to need to invest an insane amount of time into it.

I guess I’m just enjoying not having a goal, to be honest. There’s a 10k next weekend and then the tri in July. I’m just planning on having fun with both of them, to be honest. Just exercising for the heck of it, instead of being crazy about pace or distance or weekly mileage. I imagine by the time August rolls around and I start upping my distances again for the Army Half, I’ll regain some focus, but for now, I’m looking forward to a summer full of Run Clubs, open water swims and the wind rushing through the holes in my bike helmet.

What about you? Are you always and completely goal focused? Do you relax in the summer or kick it into high gear?

By: Tania Archer

Staying in shape when traveling or while on vacation isn’t always an easy task, but there are simple exercises I enjoy from the comfort of my hotel room when I cannot gain access to a gym.

I NEVER leave home without my fitness essentials…Mizuno Athletic Bag, Mizuno Wave Inspire Running Shoes, Mizuno Meridian Sport Skirt, Mizuno Colt Sports Bra, Mizuno Jinx Sports Tank and a few other sporting items.

I’ve held faithful to a series of 7 exercises, which I repeat 10-12 times each across 6-8 sets, creating a 45-60 minute workout. I try to keep recovery breaks, if any, to a minimum to create intensity.

I try to warm up with a light jog, approximately 15 minutes, if possible and easy stretching.

My Exercises:

• Tricep Dips
• Lunge
• Seated Crunch
• Mini Band Walking
• Inverted Hamstring Stretch
• Reach Ups Crunch
• Jump Ups

#1. Tricep Dips: Using a bench or sofa cushion edge, I place my hands on surface, arms fairly straight at my sides, fingers facing forward. I lower my body until my arms are bent at a 90-degree angle. I push up. I repeat this action 10-12 times. Exercise works my triceps and shoulders.

#2. Lunge: Staying in the same spot, placing my hands on my hips, great posture, I take a deep step (lunge) forward; repeating and alternating legs I step forward with. Exercise works my thighs and buttocks.

#3. Seated Crunch: I sit in single chair with my buttocks on the edge. Grabbing the chair arms I lean back pulling my knees towards my chest, extending my legs fully just above floor. This exercise is great as it works muscles in thighs, abs and my lower back.

#4. Mini Band Walking: Placing a mini-band around my legs above my knees and around my ankles I walk sideways with wide steps, knees slightly bent, body upright, taking as many side steps to the right as I can bare, then move to the left. Exercise works my outer thighs and buttocks.

#5. Inverted Hamstring Stretch: I stand on my left leg only with arms extended at my sides. I bend over at waist and raise my right leg so it’s behind me and parallel to ground. This exercise takes great balance. I alternate legs when I feel stretch in starting leg. Great for my lower back and hamstring flexibility.

#6. Reach Up Crunch: Laying flat on my back in a soldier like position, reaching my arms upwards to ceiling, raising upper body, shoulders, off ground slightly while tightening abs. Exercise works and strengthens my lower abs.

#7. Jump Ups: I jump up, trying to touch ceiling from a deep bend position, keeping posture and body form in line, no twisting, extending from bended knee position fully. Exercise strengthens abs, buttocks, hamstrings and quads.

While these simple exercises do not replace an elite strength work out or supervised trainer workout they have helped me to maintain a good base when away from home.

To break the monotony of these exercises over a long travel week I like to add in a 45-60 minute run.

Please consult with your physician, trainer or coach about creating your own custom travel fitness regime specific to your capabilities and fitness level. I do not recommend attempting any of these exercises without seeking professional guidance.

Happy travels!

Cheers,
Tania

Tania Archer
Canadian Olympic Team Trialist (frm. Sprinter)
Mizuno Brand Ambassador
Motivational Speaker, Spokesperson
Esteem Team Athlete Role Model
University of Alabama Athlete Alumni
Supporter of The Wellspring Foundation Rwanda

Twitter @taniaarcher

You’ve gone through so many pairs of running shoes that the pair demoted to walking around and the pair demoted from walking around to cutting the lawn are both in good shape, but you still have a heap in the closet.

Now is the time to get rid of a few pairs!  If you are in the Ottawa area, Sole Responsibility’s annual shoe drive continues until Sunday, June 12!

Since they started collecting shoes six years ago, Sole Responsibility has distributed more than 21,000 pairs of shoes to the needy in Ottawa and around the world.  With your help, they can reach this year’s goal of 4,000 pairs.

Anyone having shoes to donate can drop them off at any Bridgehead in the city, Mountain Equipment Co-Op or Bushtukah store. They also ask that you donate a twoonie to help cover the cost of shipping the shoes to this year’s recipient nation – Kenya.

I went for my first post-marathon run on Sunday morning. It sucked. My knees were sore and I just wasn’t feeling it. But still! 4k is better than no k. Then yesterday I donned my swim cap and goggles and headed to the pool for 1000 metres. It’s been a while since I’ve spent any time in the water and it felt good. I can definitely feel it in my shoulders today, which I also love.

Tonight is the first night of the 10k Clinic I’m coaching at the Halifax Running Room. I had set this up a couple of months ago so that I would stay running through the summer instead of falling into a post-marathon slump.

In July there’s a triathlon I’m thinking of doing, then the Army Half (for which we’re crunching numbers to make sure we can go) and then! Team Diabetes offered me a spot on their trip to the Cayman Islands in December. I raised enough for Ottawa so cover the trip to the Cayman Islands so my fundraising is already done! How could I say no?

That will bring me to a total of three half marathons in 2011 (I ran Hypothermic Half in February) and one full. I have never, ever run this much, this consistently. I’m… let’s use the phrase “aware of avoiding injuries” instead of “worried about injuries” just because of the volume of kms I’ll be putting in over the next six months.

So tell me, when your kilometres are going to stay fairly high for a while, what’s the best way to avoid injury?