As the Waterfront Marathon approaches, and violence in Saskatchewan dominates the news, I find myself missing and thinking about Ed. Ed, as runners in the community well know, is of course Ed Whitlock, the gentlemanly king of endurance running who rewrote the record book, and our preconceived notions, of what can be accomplished as we age.
Whitlock broke three hours in the marathon at age 74 and then he broke four hours at age 85, and he even broke the mile record at age 86, just a few months before succumbing to cancer. It’s not just that Ed was a supernatural athlete. What I find myself missing most is his grace. Decked out in his suit at the Waterfront Marathon, smiling with strangers and taking pictures, steering clear from sponsorships or attention and simply running his famous, endless three-hours loops by the cemetery near his home in Milton (“I like running in the cemetery because, compared to everyone else there, you look really good”), Ed taught us not only how to age, but how to live.
Courteous, gracious, fastidious, witty; focussed, generous, patient, tough as nails: Ed Whitlock was one of a kind, but that doesn’t mean we can’t aspire to some of his learned lessons. And here’s the thing about Ed: he looked like he was having fun! He loved the Waterfront Marathon. Loved Alan Brookes. Loved the Expos and run crews and racers visiting Toronto from all over the world. Ed was curious and humble; powerful and low key: it’s safe to say that Ed never ran in carbon-plated shoes.
Today my kids went back to school and soon enough I’ll be running my fall marathon. Time keeps on moving quickly and there’s ups and downs and seemingly a new tragedy occurring every day. Today I want to think about Ed Whitlock. We all face decisions as we face the world, racing. Ed Whitlock enjoyed the moment, and I wish the very same thing for you.
“If you aren’t back in 30 minutes, I am calling the police.”
Sound familiar? How often have you said these things? Every woman should have the right to run without fear.
In June of this year, a local Toronto running group called ChixRunthe6ix held a group run. The significance of this group run rings LOUD and CLEAR today and AGAIN, as Memphis police identify a body of woman who was abducted and killed on Friday, September 2nd. Eliza “Liza” Fletcher was out for a run at 4 a.m. last Friday. She was a runner, a teacher, a mother of two children, a friend and a wife.
This has to stop.
The event organized and hosted by ChixRunthe6ix was to call attention to the issue of unsafe public spaces and to talk about how we can contribute to moving the dial on women’s running safety.
When founding members Kim, Shazia, Amanda and Chantal created ChixRunthe6ix two years ago, it was with the objective of starting a run group that created a space that was approachable, motivational and inclusive for women to come together to run, walk, and move—with no one left behind.
They expected women to become members—to meet new faces, find their place and pace, and cheer each other on. They were so incredibly proud of everyone who had joined them on this journey and those who have contributed in our efforts to make things a little bit better for others.
What they did NOT expect is to have these same women share their personal stories about harassment while running. They have countless stories of members in their community who have been the recipient of sexist and degrading remarks, offensive and rude catcalls and wolf whistles, and worse, including sexual and physical harassment.
In a recent survey of 2,000 runners (sponsored by Runner’s World and Women’s Health), only 8% of women said they were OK to run outside, no matter how dark it is. JUST 8%!!
Moreover, 25% of women experience sexual harassment on a run REGULARLY.
The group quickly came together and “took back the track” at a special event where several supporters, runners, and allies—male and female—came together in solidarity to show their support for bringing women’s safety to the forefront.
An anonymous Chix member was so affected by what occurred, she reached out asking how she could help. She decided that she could help move the dial by purchasing one hundred safety alarms for our members. There was no special discount, no sponsorship or promotion, no benefit or tax receipt. This donor simply wanted to do something.
The issue is enormous and far-reaching and not unique to North America. Policy change needs to continue until sexual harassment stops.
Elizabeth King, a journalist at Complex, said it best when she said: “Street harassment is a dangerous public issue: Publicly and repeatedly objectifying women creates an unsafe environment, which can and does turn violent. It’s not uncommon for women to be harassed or stalked in public by men who later commit violence against them, including rape and murder.”
The group believes that catcalling is like the gateway drug. It’s a “small” (yet big) action that can lead to bigger, more harmful behaviour and further, dire consequences. Moving this “dial” requires all of us and our goal is big.
We want cat calling to be illegal in Canada.
How can the run community help? Make your voice heard for the safety and protection of runners everywhere. This simple effort can make a world of a difference today and for our young runners of tomorrow who will grow up running our same roads and trails and deserve to do so with confidence and security.
You can start to make change on this issue by contacting your local MPP and telling them why this is important. And please, let’s all have the conversation with the males in your life and invite them as allies. Males needs to be having conversations with other males about their harmful behaviour.
QUEBEC CITY, QC - OCTOBER 11: during their QMJHL hockey game at the Videotron Center on October 11, 2019 in Quebec City, Quebec, Canada. (Photo by Mathieu Belanger/Getty Images) *** Local Caption ***
The Marathon Beneva Quebec—A Healthy Invitation from Brunet, is rapidly approaching which means one of Canada’s greatest road running races is happening soon. The event kicks off September 30 and runs through October 2 and the price increase will take place on September 6th at 11:59 p.m., so grab one of the few remaining bibs and join the thousands of participants already registered for this twenty-third edition of the Quebec City Marathon.
With one month to go, the countdown is on and the enthusiasm is high for runners, volunteers and organizers. In exactly thirty days, more than 8,000 runners are expected to be at the starting line and experience a singular event unmatched by any other race in the country.
iRun will be at the event and we’re encouraging everyone to check out the expo, which is stacked with conferences, workshops, demonstrations and all sorts of excellent exhibitors from across the country and centred in Quebec. The expo, which kicks off September 30 at 12 p.m. at Hall du Centre Vidéotron, located at 250 Wilfrid-Hamel Boulevard, is not to be missed.
Race day is happening and it’s something you won’t want to miss, so consider this your invitation to get in at a discount. It’s sure to be the racing party of the year. There is absolutely nothing on earth like race weekend in Quebec City, so get your bib and make your reservations today.
Before the Ottawa Marathon, when Lanni Marchant was racing just weeks after the Vancouver Marathon at 38-years-old, Lanni and I hosted the Ottawa City Run Club at Superette, arguably the country’s trendiest cannabis shop, where athletes in Canada need to purchase CBD.
CBD is the non-psychoactive component of the cannabis flower and, in America, it can be purchased at WholeFoods and on Amazon and is sold differently than old-school weed. In Canada, the two products are treated equally, though they do radically different things and most industry watchers predict our law will change soon. (CBD companies are allowed to sponsor athletes in America and Lanni says most big US runners have CBD sponsors).
At any rate, the event—hosted by iRun and MediPharm Labs, Canada’s leading CBD manufacturer—was eye-opening, to say the least.
“Since 2019, if I want to feel calm or dialled in during a workout, I’ve been using CBD,” says Marchant, who signed autographs and answered questions during the revelatory day. “I now realize how much of an anxious person I’ve been—or was—until I started using CBD.”
MediPharm Labs makes formulated oils that work for different need states. As the editor of iRun, there is a product I wholly endorse by the brand called CBN 1:2, which is a nighttime formula that also contains THC and seriously assisted me during a difficult bout of getting absolutely no sleep. Lanni would never touch THC, but says she takes CBD, which was recommended to her by her naturopath and counsellor, after her workouts—but also as she navigates her everyday life.
“Like any athlete, I can’t have any pot products so of course, with cannabis, I said, ‘no, no, no, no,’ but CBD is different,” Marchant told the crowd of runners, who actually didn’t look that different than the other Superette customers. “I use CBD in recovery drinks after a workout and for pain relief and it also helps me stave off, or at least lessen the effects, of migraines.”
To see the runners’ eyes pop open at the design of Superette and to watch them take in Lanni’s words felt like the dawn of something special. Looking more like an Apple store then a pot shop, Superette, like Lanni, goes a long way toward ending the stigma surrounding cannabis. MediPharm Labs can’t make any medical claims about their CBD products and more research is absolutely needed to better understand exactly what CBD does—and does not—do.
However, Lanni Marchant is inarguably one of Canada’s all-time greatest runners and her CBD endorsement garnered everyone’s attention. “At the start, I had to keep it on the DL—the down low—but in the states, elite runners are constantly giving out CBD promo codes and eventually I’m sure we’ll be there in Canada,” said Marchant. “It’s never easy being a trailblazer, I know that, but I think everybody should try CBD. It changed my life.”
For more information on MediPharm Labs, see medipharmlabs.com.
How far you’ve come is astounding. In case you forget, I want to remind you: you look great and your journey hasn’t only impacted you. Everyone around you is inspired. This is why we run: to redefine who we are and what we’re capable of and, while it isn’t easy and it isn’t over—the finish line in Berlin is still weeks, however quickly decreasing, away—the journey you’ve been on is already a success.
By taking the first step, you’ve already won.
We’ve all taken so much from you. And I wish I could go back in time and fill your virgin shoes: the nerves, the anticipation, the butterflies. . . the long nights of what ifs. What if I cramp out at thirty? What if my stomach acts up or my training wasn’t for long enough? What if I wear the wrong shoes? And what about the weather, the wind, the chafing? What if the course is marked incorrectly or I miss a water station and what if I oversleep or don’t sleep at all or what if there’s no getting over the Wall?
All of those things could happen. Run long enough and you’ll experience all of that, plus tons more. But here’s the thing and let me remind you: you will do this again, so relax.
This isn’t the Olympics or the World Series and you don’t have to do anything that you’re not ready for. You’ll wake up in the morning and put on your sneakers and you’ll show up at your race and you’ll run. Then, before you know it, the kilometres will gradually diminish and each step you take will bring you closer to your finish line—which you will cross, and you will be done.
You can do this and you are ready for this and this is for everyone—for all of us—for the elites competing for prize money and world records and the back of the pack crew just trying to finish before the course is closed. All of us are on our own journeys, and this is what makes our sport so great. So enduring.
The training, the lifestyle, the friendships, the healthy patterns; what we used to do that we didn’t like about ourselves before we ran: that’s the prize of finishing any race. It isn’t the medal or the T-shirt or the time: it’s the experience of working towards something, and seeing it through.
My friend, what you’ve done, before you even start racing, has been awesome. And every time someone new gets into our sport it inspires someone else to do the same. Who is a runner? What makes an athlete? What body type, gender, nationality; who deserves the right to say that they run? I think we all do, and that everyone has it in them—whatever ‘it’ tends to be.
Desire, dedication, a supportive community: in your case, I know you have a partner who already radiates, from your accomplishment, even before you start racing, magnificent pride.
The marathon is hard. As is work, relationships, parenting, life. But running is something different. Something separate. Something you get to own just for yourself. And all that you have to do on race day is just remember how far you’ve travelled. The kilometres you’ve run and the people you’ve touched. Soon enough, you’ll find yourself on that course and then, sometime later, it will all be over.
You’ll have a medal around your neck and, eventually, a beer in your hand. You’ll have done something very few people ever attempt in their life. A bucket list thing, accomplished.
Howdy! I’m Diane Chesla and am Co-Race Director of the Niagara Falls International Marathon (NFIM), exploring the mind-body connection of running and how lessons learned can be applied to life.
In my last article I explored pure enjoyment as a key in experiencing runner’s high. I’m going to venture far off the beaten path for this article and explore something that isn’t written about in all the literature on runner’s high or states of flow. Maybe it’s relevant—or maybe I’m truly off my rocker.
While I’ve shared the story of how I went VERY deep into one of these “alternative” states of mind while running, the truth is that I’ve experienced this phenomenon many times over since I was young. I’m exposing myself here, but maybe some readers will be able to relate or maybe it will help others get into these elusive states of mind and improve either their athletic performance or their lives outside of running.
What I’m referring to has to do with visualization. It really started as far back as when I was 13 and decided to “imagine” that I was going to ace my moves in my first soccer tournament. And I did by envisioning these “moves” en route to my games in the backseat of my family’s blue Cutlass. I have used this technique over and over again ever since. Let me give you an example of how I’ve used visualization that I believe has helped me experience runner’s high.
I love running—or should I say pounding a downhill on a run. The steeper and more technical the better. There must have been a starting point where I experienced a bit of downhill that fuelled my love of the terrain, but I can’t recall it. I also love running in the heat and humidity. No idea why. What I have daydreamed about over and over again in life is letting loose on a mountainous descent while the thickness of the air seems to “hold” me in place and my legs spin in perfect stride, much like those of a professional runners.
I recall one actual experience, among many that I easily slipped into this state where time completely stood still and my perception was that it was just me, the terrain, the thick air and an acute awareness of approaching feet. It was like I was floating in this heavenly space of silence. I often think it’s a space where animals can perceive their prey or communicate with sounds to each other. For the record, two of these mirror experiences were in California, which I often fantasized about growing up from my indulgence in great movies that painted a picture in my mind of a hip, laid back utopia.
What I can tell you is that every time I have one of these experiences running I have this sense of deja vu. When I stopped one day to ponder why I felt this way, I realized that I was experiencing ideas I had fantasized about in my mind. Here’s what I think is really key and what makes visualization a potential tool to experience runner’s high—the ability to trigger your senses while visualizing.
Can this sensory visualization technique help us “perform” in life outside of running? Absolutely. More weirdness stories from my life: When I started putting together a concrete plan to produce my first race I imagined it first. I imagined and “felt” what the atmosphere of the race would actually be like in the midst of my own 50k race in the beating sun of the June-based Niagara Ultra.
It’s been nearly 20 years and I’m still directing races.
Again, for my next article I truly have no idea yet what angle I’ll explore because I’m super into experiencing flow/runners high again and too much thinking is counter-productive for these states of mind. At this point, I’m wondering how I can help people live better lives by tapping into alternative states of mind, as I have. I would love to hear readers’ experiences with intense, sensory-based visualization exercises in running and in “real” life.
The springy, foamy elastic lift off on the ON Cloudmonster is unlike any shoe I’ve ever run in, and I’ve been reviewing sneakers for the last fifteen years. With a heel-to-toe drop of 6mm and a weight of 275 grams, the ON Cloudmonster—originally produced in Zurich by three friends, including multiple Ironman winner Olivier Bernhard—provides a unique run experience at a time when many road rides have become homogenized. There’s a reason why the brand has experienced unprecedented growth: it creates a snug, slippery feel, but one augmented by rocket springs.
ON Cloudmonster costs $199.99 and is available at most shoes stores across Canada, and of course at the brand’s own site. They’re the brand worn by Ben Flanagan, pictured above, who recently broke the 10K Canadian road record and followed that by winning the Falmouth Road Race last weekend.
“They just feel differently than anything else,” he told iRun. “I couldn’t be happier with my shoes.“
Technology behind the ON shoes say that their exclusive IP helps lower pulse rate and blood lactate levels and it does feel like there’s energy being conserved with the Cloudmonster. At first, the shoes feel strange. Like strapping into a super shoe for the first time, the sneaker feels odd when standing still. However, on propulsion, you understand there are unique mechanics at work on your body: each lift off felt turbocharged and the responsiveness was impressive. It’s like an aerodynamic pogo stick has been flattened out on the soles of your shoes, clutch for when exhaustion begins settling in.
The Wall Street Journal called the ON technology “revolutionary,” and the brand has grown from their Zurich headquarters, with global offices now run in Portland and Japan. There are currently more than fifteen different lines of ON shoes at different price ranges and for different need states. With a 2016 launch into apparel, the shoe line designed with an assist from tennis great Roger Federer, does things differently than anyone else in the shoe game. For anyone looking to change things up for their fall races, we suggest experimenting with ON.
It’s a sneaker you won’t find anywhere else, which is a rush.
As an elementary school teacher, September brings great excitement starting off a new teaching year. It’s also a time of transition, where life becomes significantly busier for my family and I.
I currently train with the Newmarket Huskies, and am a part of the Brooks Run Happy team. I train twice a week with my team, and for the remainder of my training week I train alone.
Keeping to my training schedule at times can be difficult. Between work, marking, coaching and fitting in family time—the majority of my “easy” runs are done past 9 p.m. Nothing too easy about that.
Here are my tips to staying on track with your training as the business of fall sets in:
Find Your Support System: My coach, Sue Dieghan, is someone who I’ll often check in with. Especially if I’m feeling run down at any point. I always plan out a goal each season, and she is amazing at keeping me on track. My teammates also keep me accountable, and motivated during workouts. It’s hard to do life, and running, on your own.
Be Flexible: With me, flexibility has been so important. Four out of seven days of my training consist of “easy runs.” I always give myself a range on those days. I aim for anywhere between seven to eleven kilometres. On days I’m feeling run down, I will just focus on slowing down the pace and hitting 7K for the day. The important thing is to remain consistent, keep running!!
Switch Up Your Training: When I’m lacking motivation, I’ll swap locations for my easy runs for a change of scenery. I’ll even swap easy runs for cross training to switch it up. Keep yourself interested and stay involved with your training—remember, this should be fun!!
Down Week: I cycle my training with three weeks at my normal mileage, and one down week where my overall mileage is significantly lower. My workouts will remain the same, but I will lower my easy day runs or take an additional day off all together if needed. Combat burnout, both professionally and with your running and, most importantly, listen to your body and listen to your feelings!!
Some days can definitely be difficult to get out the door. I always try to listen to my body and reflect on the strong workouts I’ve had, goals I’ve accomplished and amazing people I’ve met to help boost confidence and keep me going. Waves of motivation will come and go. Don’t be afraid to adjust your training based on your needs. Continue to challenge yourself and enjoy the journey. You’ll surprise yourself, with your family and in your running, with all the new finish lines you will find.
My favourite trail shoe is the Salomon Ultra Glide, from my sponsor, and it’s what I’ve used in all of my trail races so far this year and most of my trail running.
For me, it’s the most versatile trail shoe as it has lots of cushion (38mm stack height of responsive EVA) and yet is still lightweight (260g). Coming from the roads I need a shoe that is stable and protective and I feel comfortable on technical terrain in the Ultra Glide.
The toe bumper helps protect from rocks and roots, as long as you’re in the right size. I learned that the hard way when I ran an ultra with the same size shoe as I would on the roads, I now run in half a size larger and my toes are happy (even when I stub a rock).
The outsole is made of Contagrip with 4mm lugs (pictured above), and they are good in mud and fantastic on dry trails. I often run on the roads to get to the trails and the Ultra Glide feels smooth on all surfaces.
As with many shoes, I glue the insole into the shoe if I know I’m going to encounter both wet and steep conditions. Ultra Glides come with Salomon’s Quicklace system that allows you not to worry about your laces the entirety of a 100 miler. These shoes do a remarkable job of breathing well and keeping debris out, which is key on long adventures. The Ultra Glide differs from mainstay Salomon trail shoes with a slightly larger toe box and softer cushioning.
I recommend the Ultra Glide for any trail runner—especially those who are new to trail running.
It’s official: the 2022 Canadian Cross Country Championships on November 26 are moving from Wesley Clover Parks to Mooney’s Bay (the park near the Terry Fox Athletic Facility) in Ottawa, Ontario.
I have seen some debate online as to whether this is the right decision and whether the course truly needed to be moved. I can assure you—it was the right decision.
Run Ottawa, a main driving force behind the Canadian Cross Country Championships being held in Ottawa, is one of the premier running organizations in North America and is known for world class events. The Wesley Clover Parks course, however, was raw, untested, and not quite the polished product that Canadian Championships or Run Ottawa events participants are used to. Although cross country is supposed to be difficult and muddy, this course surpassed that line, and instead was treacherous, and at times, dangerous.
The event featured off-camber turns on bare rocks and roots made the back section of the course more prototypical of a trail-ultra than a cross country event. The giant pools of mud and water, although very much in the spirit of cross country, were so deep and located so close to the start that they caused some massive pile-ups. And while broadcasting the event, the off-road vehicle employed to chronicle the action became stuck in one of the mud drifts.
Drop-out rates were high. Very high.
This is why when Run Ottawa and Athletics Canada announced the change in venue for the 2022 edition of the race, I vehemently defended it.
My stance is and always will be that athlete safety comes first. The truth is: that course, although challenging, bordered on being unsafe. Cross country is supposed to be hard. And yes, there will always be risks inherent with running on grass and mud, but we need to ensure that our national caliber athletes do not have their seasons ended in the Canadian Cross Country Championships. Many of these athletes are granted thousands of dollars by Athletics Canada and Sport Canada to compete on the world stage and we should not be putting them at a higher risk of injury than our sport already provides.
In speaking with some of these athletes, such as 2x Canadian Olympian and 3x Canadian Cross Country Champion, Luc Bruchet, who ran at Wesley Clover Parks in 2021, they told me that it is not worth the risk to run here again. If this were to be the case, Canada would be heading into a World Cross Country Championship year without our best athletes available for selection. As an advocate that more of Canada’s best should run cross country, I believe we need to balance having really challenging courses with courses that are safe and reliable. For me, the perfect example of this kind of course is the Fort Henry course in Kingston, Ontario. Here, there are hills, mud, and sharp turns, but no roots, rocks, or other unnecessary obstacles that could injure our athletes.
By moving to Mooney’s Bay, I believe Athletics Canada and Run Ottawa have worked to strike that balance. At Mooney’s Bay there will be a big hill and a beach section which will make the course difficult, but not to a point where there will be a high dropout or injury rate like we saw in 2021.
The other positive that is displayed by the change in course is that Athletics Canada and Run Ottawa have shown that they care about athlete feedback. In the news release which announced the change, there was a direct reference to how athlete feedback was the main driver in this change. This is a positive step and one that I hope organizers learn from in the future. Listen to your athletes.
In closing, I would like to offer a few thoughts on what Athletics Canada and other hosts can do to ensure courses are safe in the future:
Ensure that if a new course is being used for a national championship, that there is some sort of test event. Test events happen all the time. The Olympics have them for every different sport on the schedule. Test events allow organizers to work out the minor issues with the course and provide competitors an opportunity to learn the course before a big race.
Keep it on the grass. By taking the Wesley Clover Parks course into a wooded area, it created a lot of work for organizers. They needed to cut new trails and due to rains had issues maintaining the trail quality. Had the event been kept on the vast grasslands that make up the park, there may have been fewer issues.
Talk with Clive Morgan. Clive Morgan is the mastermind behind many cross country events in Canada. He is the event director almost every time the event is held in Kingston at the Fort Henry course. Clive knows cross country and is certainly a worthwhile meeting when looking to design a course for ACXC.
To learn more about the 2022 Canadian Cross Country Championships or to register, please head to the event webpage.
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