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Caledon’s C3 Recognizes Reid Coolsaet and Thrives During COVID-19

“I definitely know that the entire endurance world is ready to get back to true normal with events and training, but our C3 Canadian Cross Training Club have been incredibly lucky during this 18 month pandemic,” said their head coach Barrie Shepley.

It’s taken some courage and planning and extra resources, but Shepley’s Caledon Ontario based club has actually grown its membership and event participation during the pandemic. “We were one part lucky and one part courageous,” said Shepley. Last year when almost every race got cancelled, Shepley kept the four-decades-old Egg Nog Jog going. The race was moved to a new location and used a format of 25 runners starting the 5km run course every 30-minutes for nearly two days. “We had 36 waves start over two days, but 900 plus runners got to do the 2020 C3 Nuvo Iron Egg Nog Jog,” Shepley said.  

People were literally crying at the starting line because they were so happy to be back participating with their friends. 2021 has been a bit closer to normal, but many race directors ether cancelled their events again this year, or scaled them back. Shepley and the C3 Nuvo Iron Egg Nog Jog are even more excited for their upcoming event on December 5. They are going to have 50 people every 30 minutes for the entire race day. “It’s a big burden on our volunteers to be out there for 12 hours ensuring a safe, fun event, but we are committed to giving every participant a world class experience,”said Shepley. New this year, C3 will be recognizing the incredible career of Hamilton’s Reid Coolsaet. “I use to coach at McMaster in the 80s and I know how important Reid has been to Ontario and Canada’s running scene,” said Shepley. “Two Olympics, three sub-2hour-11 minute marathons and the tens of thousands of people Reid has inspired in his two decade long career,” said Shepley.

C3 and Nuvo Iron will be buying Christmas dinners for needy Ontario families in Reid’s name. “Reid has given so much to the sport and we want to show him how much the running community appreciated his great career,” said Shepley. Every participant gets an incredible thick winter hat, as well as a great finishers medal, post-race food, five year age categories and all the VIP treatment that C3 can muster on Dec 5th. The event is held at the Woodington Lakes Golf Course just north of Toronto. Also: the famous Jessey the Elf is back and he plans on running in all 18 waves all day long on the big day.

C3 took over the Egg Nog Jog five years ago when the Georgetown Runners retired their club. “We had to move the event due to road closures for two years and then we’ve had two years of the pandemic,” said Shepley, who would love to sell out the entire 2021 Egg Nog Jog to allow them to make more Christmas Supper Donations to needy families and to get as many people out to sign the big Reid Coolsaet poster that will be at the finishing line. “We know we are not 100% out of the woods yet with the pandemic, but we believe with our many safety protocols and the 50 people per wave, everyone can feel safe, have a great 5km run, get into the Christmas spirit and recognize Reid Coolsaet’s incredible career,” said Shepley.  Anyone who has registered by Nov 26th will have their names on their race bibs. Register now at www.c3online.ca

The Top 2022 Races as Picked by iRunNation

The holidays are a great time for 2022 race planning. Do you have your spring race picked out yet? How about the races that will warm you up for your goal race? Looking to hear what our readers are getting ready to train for, we asked the readers of iRun Nation about their favourite races. Here’s the most popular responses.

50th anniversary of the BMO marathon. I have never run a full marathon in my own town.

All of the Happy Trails races!

The London Marathon!

Prince Edward Island Marathon. Running a half marathon, fall, 2022.

Any in person non virtual race! With crowd support, water and nutrition stations, high fives and hugs (and a banana at the finish!) Hopeful for a safe return to those races.

To which one reader responded: Come trail running, we already have that stuff. (I definitely miss my FivePeaks family).

Venture Marathon, Mississauga Marathon, Berlin, Chicago and NYC marathons!!!

Around the Bay 30km in March and the Ottawa marathon in May. Registered for both. Let’s go!!

Army Run in Ottawa. (This unique fall event received more than five votes. Note: Sportstats times the event and iRun participates every year.)

Around the Bay (Again, this Hamilton staple, older than the Boston Marathon, is one of our reader’s favourite races, timed by Sportstats, and always a hilly favourite with the magazine.)

Lots of people said they’re running the Ottawa Marathon and we heard lots also say Calgary Marathon.

Foxtail 100 by Happy Trails!

Perhaps the most interesting response was this: Camino de Santiago, Spain. 800 kilometres in northern Spain over 35 days. I’ve been waiting over 3 years for this.

Canadian Death Race. #GoDeathRacer

Indiana Trail 100. My registration has been deferred for two years now.

Disney Dopey Challenge. 4 races over 4 days with 4 friends. Rode a rollercoaster during the marathon. Best bling ever (see picture up top).

My favourite has always been the Edmonton Marathon. It’s a fast and flat route and I have been a pace bunny the past few years, pre-COVID. And of course the Death Race and Sinister 7.

The PEI Half in October—well run, well marshalled and a very challenging/hilly last 8K! Also an excuse to visit one of the most beautiful places in Canada.

I’d love to do Tally In The Valley with Happy Trails Racing this summer. Unique format and they always put on fantastic events!

I will be running the Antarctic Ice Marathon this December, then a marathon in Chile in March to complete running all the continents. Also doing Vancouver First Half, Chilly half Around The Bay, Boston, Calgary, Chicago, Comrades Marathon in South Africa and many others.

Syracuse Half Marathon in March – it’s definitely got some hills in the first half, the swag is always generous (whole jackets!) and there’s free breakfast and beer afterwards.

I recently did the Crystal Beach 5k. Founded in 2005 this race attracts a great amount of entrants both Canadian and from abroad. The day I ran the race in the virtual setting was the day my friends and I did the virtual Terry Fox run in Chippewa wherein in a voice in my mind said: honour Julianne, honour Terry. That day I ran with my heart with my friends at my side under the team captain Ryan Racine. We paid tribute to those we carry in our hearts.

Canada Army Run in the fall. Specifically the Commander’s Challenge (5k followed by 1/2) for me, although they also offer a 5k, 10k, 1/2 as well as the Vimy Challenge (5k then 10k).

I am doing The Chilly Half, ATB, Mississauga, Pelee Island, and the IronGirl Sprint.

Fat Ass Trail Run in Batawa – everything from 5K to 6-hour ultra to the kid’s Big Bum Race and the shirts are great! 

Still looking for a 2022 race? We’ll be collected more favourite races from our readers and looking to hear your story about what’s next! Interested in sharing, email iRun editor Ben Kaplan at ben@irun.ca, and good luck finding new finish lines.

What shoes should I buy for Christmas?

All year long, Reid Coolsaet has been running races, coaching runners, and reviewing shoes for iRun. In addition to being a two-time Olympian and the second fastest male Canadian marathon runner for years, Coolsaet is also a dedicated student and expert historian of the sport. Here Coolsaet, coach @Coolsaetgo, looks back on a year of running and sneakers and tells you what you should buy yourself this holiday season. 

iRun: First of all, let’s say I want to new sneakers. How many pairs do I need? 

Reid Coolsaet: My normal arsenal, since I’m doing trail and road stuff, is a trail shoe, an everyday shoe, a shoe where I can run fast and something for the winter slop.  

iRun: So a runner really needs four pairs. 

RC: Some people who don’t run trails can disregard those, and if you run on the treadmill, you can disregard the shoe for slop and if you’re not racing, disregard the race shoe.

iRun: Let’s get into it. Say I want to buy myself the best shoes out right now, for racing. 

RC: The Next Percent or the Alpha Fly, by Nike. That’s best if you’re running really fast. I think the Saucony Endorphin Pro is more versatile and accommodates more speeds, and that’s something I’ve heard other people say, too. 

iRun: The Nikes don’t work if you’re not Kipchoge? 

RC: Sometimes when I go and run, I don’t like warming up or cooling down with my Next Percent, but the Saucony Pro still feels OK at 4:15-per-kilometre.

iRun: So if you can’t sustain 4:15-per-kilometre, should you not bother with the Nike?

RC: It has to do with mechanics. I think someone trying to run fast would be happy with that shoe. It helps. 

iRun: But if I buy them now, can I wear them to the Vancouver Marathon in spring? 

RC: They wouldn’t last until spring. You’d want a relatively new pair for race day. I think if getting a super shoe is worthwhile to you, you’re going to want to do it properly, which is racing with a pair before you put 100K on it.  

iRun: Wow, that won’t last a marathon runner until Valentine’s Day. 

RC: Not true. Those shoes will still be useful for training. Even when I got the Next Percent for free I’d still train in them with 500K on them and they still felt good. But when it comes to racing, I want them to feel great.  

iRun: So what’s your approach to race shoes? 

RC: I would get pair A, and race important races in them before 100K. After that, I get pair B, and I might wear them once for training to wear them in a little bit, but they don’t need much wearing in, then use pair A for my workouts and pair B for racing, until 150K. It doesn’t cost you more because you’re going to keep running. Those shoes are good for five or six hundred kilometres. You use the shoe up, but buy it early to maximize the benefits.  

iRun: You called the Next Percent a super shoe. What’s that mean exactly? 

RC: High stack height, responsive foam, carbon plate. 

iRun: What even is “high stack height”?

RC: The amount of midsole underneath your foot. They range, legally, from 30-40 millimetres, but adidas makes one at 50 millimetres, which isn’t legal for setting records, but you could probably qualify for Boston in them and I don’t think anyone is going to care. 

iRun: So Nike makes super shoes. Who else? 

RC: adidas makes a super shoe, Nike had the first one, and then adidas, New Balance. Brooks has a good one. Hoka has a couple options. Saucony, the Endorphin Pro. ASICS has a really good one—the Metaspeed Sky. 

iRun: Who’s the super shoe for? 

RC: Anybody for who shaving two to four minutes off the marathon would make a difference. 

iRun: Only marathoners? 

RC: Not only marathoners. But if you’re looking for BQ and worried about it, they’re for you. If you’re trying to compete at a local race and know your competitors will be wearing them, they’re for you, but also they help you recover faster, and not only at the elite level. 

iRun: So the super shoe is for—

RC: Anybody that wants to run a bit faster and feel a bit better when they’re done.  

iRun: You can also probably run a bit faster and feel a bit better if you eat a little less cheese. 

RC: Whatever you’re doing training-wise, health-wise, leading up to a race, that’s a given. But after all that, the super shoes will make you faster. You still need to train hard and perform, but super shoes will make you faster.  

iRun: How many shoes did you try this year? 

RC: On Strava, I record all the shoes I run in and this year, I tried out 21.  

iRun: What’s the most comfortable? 

RC: ASICS GEL-KAYANO.  

iRun: Wow. 

RC: It’s a bells and whistles shoe. An innovative shoe with the newest technology. It’s a bit more expensive than their regular shoe, it has more cushioning and support, but in the road running category—it’s second to none. 

iRun: Running in 21 shoes, what did you learn? 

RC: The uppers on almost every shoe is good now. That wasn’t the case 15 years ago. There were overlays and stitching, the materials weren’t as good, the heel cups were hard and you had to wear the shoes in for them to feel good. Now it’s almost redundant to say the upper is comfortable. Across the board, they’re comfortable. The technology is so good—if your upper’s not good, you failed.  

iRun: Let’s just pretend I didn’t know what an upper was. 

RC: It’s what holds your foot to the midsole and the outsole. The material on top.

iRun: OK, so I get the super shoe for Christmas, or whatever excuse folks need to be nice to themselves. What else should I get to round out my collection? 

RC: The New Balance 860 is my workhorse of choice. It’s more affordable than the GEL-KAYANO and offers protection and it’s just a solid shoe that’s going to last.   

iRun: One real indulgence I like is winter shoes.

RC: I always have a Gore-Tex shoe—but they last three years because I don’t wear them that much. The ASICS GEL-KAYANO is a good one. They have a bigger, thicker outsole that provides more traction and the upper is Gore-Tex, it’s stiffer, and I wouldn’t use it on a normal day, but on the days you need it, it’s a much better option than your feet getting cold and wet. 

iRun: Which is hell. 

RC: Exactly, and remember: most of the super shoes don’t have good traction, so when buying yourself shoes for Christmas, remember—if you get a super shoe, you’ll be slipping all over the place and risking injury. 

iRun: Gotcha. So maybe it’s best to use the treadmill? 

RC: Comes down to the person. 

iRun: Sami Jabril one time told me on the MGT that running in the winter outside makes Canadian runners tougher than folks you guys compete against. 

RC: I think there’s something to that, but the treadmill allows for a way more specific pace. Some people can do 25K on the treadmill and hit all their paces versus outside, when the wind and crappy footing might make that impossible. 

iRun: What about you?   

RC: 25K on the treadmill? I hate it. I get to 10K and I’m sick of it, but a 25K loop, I’ll do that. I think it comes down to what you enjoy more but, if you train exclusively on the treadmill than try road racing, your legs won’t be weathered because the treadmill is soft. 

iRun: And your pick for trail shoes? 

RC: North Face Vectiv is a great trail shoe and it also works on the road. It’s a good mix of stability and cushion.  

iRun: What new shoe are you itching to try? 

RC: Solomon is coming out with a road shoe, a super road shoe, and I liked the HOKA Zinal. That’s a trail shoe that runs like a road shoe but has slightly bigger lugs for better grip on the bottom and another good one I’ve been running in is the Solomon Glide and Norda, out of Montreal. It really feels good, but it’s a trail shoe that’s $285.  

iRun: Eh, all this talk about sneakers. Can we give any love to socks? 

RC: Honestly what I wear now are these $7 socks from Decathlon. It might even be $7 for two pairs.  

Stay grounded this winter with these cleats

Keep running outside this winter

Snow has a lot of disadvantages. It gets stuck under your shoes and changes into ice when the temperature changes. Does it stop you from enjoying the outdoors? Before hibernating all season, consider adding crampons to your list of winter gear.

Many designs are available on the market. To find out which one suits you best, you need to know how you will use them.

You’re a city runner.

Running on the sidewalks during the cold winter asks you to pay a lot of attention to your path and adding cleats to your shoes will provide you with a better stability during your runs. We suggest you get a product that you can add over your shoes, so you won’t need to have two pairs. A thermoplastic rubber body, very lightweight, will easily fix the cleats under your feet. You will not have to worry about them moving while you run.

A product with tungsten cleats, like the Runlite from Life Sports Gear, is a great choice for city runners. Because of their hardness, the cleats can be shorter and give you a better grip, without cutting propulsion off your stride. Tungsten cleats prevent premature use of your crampons because it’s a very durable material.

You’re a trail runner.

If you’re hitting the trails for a run this winter, you might want to consider adding crampons over your shoes. Unlike city runners, you will constantly be encountering snow. To prevent its accumulation under your shoes, the bottom of your crampons should be made of stainless steel twisted chains. Short spikes, such as the one of the Spike Trail from Life Sports Gear, are a must for a great traction that doesn’t reduce your speed. A thermoplastic rubber band can easily secure the crampons over your shoes. 

No matter which type of runner you are, always make sure you are prepared for what is waiting for you outside. Snowy and icy paths can be dangerous if you are not ready to meet them. This winter, be well equipped and, mostly, be safe!

Going the Distance at the Los Angeles Marathon

Photos courtesy: LA Marathon Instagram

Energy. Nostalgia. Hollywood. These were some of the reasons I’ve had the Los Angeles Marathon on my top 10 list of races for nearly a decade. Also, California and Los Angeles both have a health and wellness vibe that runners, athletes and fitness-minded travelers naturally crave.

Be a tourist. That was game plan for racing the Los Angeles Marathon. It doesn’t sound like much of a plan for any marathon runner, much less for someone on her 10th one. Walking through the gates at Dodger Stadium (the third oldest baseball stadium still in use and home to the Los Angeles Dodgers) where I’m picking up my race kit at the Health & Wellness Expo, the energy is palpable. Presented by ASICS, the Expo offers multiple areas for Instagram photo ops, a DJ booth pumping tunes and an ASICS pop-up store stocked with exclusive Marathon apparel. Whatever this marathon had in store for me, there was no doubt in my mind that this was going to be one amazing race.

The next morning, standing in the predawn darkness at the start line outside Dodger Stadium surrounded by other runners, it feels so good to be back. As part of the COVID-19 safety protocol, face masks were a must for all runners, along with proof of vaccination and a negative antigen test. Safety checks aside, its as though in-person racing had never been put on hiatus at all. While runners were permitted to remove their face masks after crossing the start line, in the open field many kept theirs on for the first few miles until the field really spread out. All staff and volunteers needed to keep theirs on throughout the event.  

As the field spills out of Dodger Stadium and onto Olvera Street, despite the early morning start spectators are already outside lining the sidewalks. This area is home to a historic Mexican Marketplace dating back to the 1800s when California was part of Mexico. Even though it’s early in the race, I’m making a mental note to return as I notice the vendors setting up, and smell the faint aroma of Mexican cuisine.

As I find my pace, noticing the subtle shifts in elevation, I continue to channel my tourist spirit, a positive wave of energy that I’ll notice and appreciate much later as I muscle through the final marathon miles. I wouldn’t describe the course as hilly, yet there are definitely a fair share of shifting inclines at key points throughout the race that make it a challenging course.

Heading into West Hollywood along the iconic Sunset Strip, it’s a completely different atmosphere. A small city with a big heart, about 40% of West Hollywood’s population identifies as a member of the LGBTQIA+ community. It’s an inclusive community spirit infused with elements of vibrant rainbow striping. The Strip spans 1.6 miles and it’s hard to miss legendary music venues including Whiskey a Go Go, the Troubadour and the Roxy Theatre.

On a race course, especially a 26-mile one, an abundance of positive crowd energy is essential. Its how runners get that extra boost they need to pick up their pace and get across that finish line. Along with hydration stations at every mile, run clubs including Black Runners LA and Skid Row Runners manned cheer stations. Some clubs like Skid Row also offered up Red Vines and gummy bears and somewhere around mile 20, one run club was offering beer.

Los Angeles is different. It’s Hollywood. It’s Disneyland. It’s magic. As a marathon runner, racing in LA gives you all the race day excitement along with the experience being a tourist. By the very nature of LA, you’d expect its Marathon to be slick, and it is. What I didn’t expect was the incredible community vibe and spirit found everywhere from the moment you pick up your race kit through the finish line and onto the post-race festival. Every moment is pure joy because of the people.

Running down Hollywood Blvd, reminding myself this is a tourist run, I stop for the requisite photo ops—Mann’s Chinese Theatre, Dolby Digital Theatre, and the Roosevelt Hotel. As I passed by  the Hollywood Walk of Fame, I am giddy with excitement knowing I was touring through Studio City in a pretty unique way. As a kid I fantasized about one day visiting Hollywood and here I was, racing through these streets with thousands of others.

Noting the changing streetscape as the race course weaves from Santa Monica and Robertson onto Rodeo Drive, I also notice the Beverly Hills sign, upscale mansions and sleek retail exteriors. Palm trees line Rodeo Drive, the epicenter for luxury and high fashion, on most days you’re able to shop alongside Hollywood A-list celebrities, filled with thousands of marathon runners the area is taking on a much different vibe than its usual glamour.

Racing is personal. The marathon is humbling. The distance itself is daunting. It tests you in mind, body and spirit. It can even break you if you let it. At the same time the marathon can also bring you joy. In each step you will find a kind of pleasure in the pain. Running past the Dolby Digital Theatre, I was smiling, finding pleasure in the fun of running past this iconic landmark, along streets where celebrity sightings are possible. All the while I’m reminding myself I’m running like a tourist. There’s no question it’s an exhilarating feeling, one that I’ll also attempt to conjure up in those final miles where my quads will be heavy so I’ll need to keep my spirits light and lively.

I didn’t come here with any expectations for a PB of any kind.  After nearly two years without racing or travel I was keen to get back to both, and the L.A. Marathon has exactly the energy you want if you’re jazzed to finally be doing both once again.

My goal in LA was simple—enjoy the experience and stay in the moment. With every foot strike, every arm swing, I took note, not only of how I was feeling but also to what I was seeing around me, the green spaces like Echo Lake Park, those historic Hollywood landmarks set against the backdrop of the Hollywood Hills and my fellow marathon runners, many of whom were racing in person again for the very first time in almost two years. In 26.2 miles it’s easy to get lost in your thoughts, but I was determined to be at one with energy of this race. Racing anywhere it’s easy to get caught up in nailing your race goals and get distracted from the simple pleasure that is this incredible sport and remembering that running really is a gift on every training day and at every race.

The last five miles which leads runners along the historic Route 66 reminds even the most well-trained runner what the marathon is all about. It’s grueling and I’m grateful for the energy of the roaring squads including the LA Running Club and the Hirshberg Foundation’s Purple People Party bringing entertainment, music and much needed distraction from the pain.

At this point, I’m digging in reminding myself how far I have already run. I’m thinking back to the streets of Beverly Hills, the Sunset Strip and, and grateful my body instinctively knows just what to do. All that said, it wasn’t easy. It was a slog. It was a reminder of how fortunate I am to be racing again, after what has been a marathon season in all of our lives. Rounding the corner into that last final mile in Century City, the finish line in sight, the roar of the crowds lining the chute is amplified by the live music. As my foot strikes the timing mat I raise my arms, this is LA and I’ve just run the marathon, and I can’t wait to do it all again.

Anna Lee Boschetto is an iRun contributor and runner covering destination racing, fitness travel, food and nutrition.

Running and the Pleasure of Pain

2017 Boston Marathon Boston, Ma April 14-16, 2017 Photo: Kevin Morris@PhotoRun Victah1111@aol.com 631-291-3409 www.photorun.NET

Paul Bloom is a professor of psychology at the University of Toronto and the Brooks and Suzanne Ragen Professor Emeritus of Psychology at Yale. He ran the New York Marathon and has some thoughts about what might attract people to seriously pursue amateur running. His new book is called The Sweet Spot: The Pleasures of Suffering and the Search for Meaning

iRun: Reading your book, I felt seen. Where did you get the idea? 

Paul Bloom: I was always interested in the puzzling things people like to do, like eating spicy food, hot baths, BDSM and scary movies. I think training for a marathon or triathlon would fit in with that. 

iRun: You ran the marathon, right? 

PB: It was 2002, a long time ago, when my kids were younger and I was living in New Haven. I got in by lottery and had never run before, but I wanted to train. It was hell, but I willingly did it and was happy I did. 

iRun: Suffering as a means of achieving pleasure? 

PB: I started off thinking that’s what it would be, but as I got deeper I began to see it more like the search for meaning and purpose. 

iRun: What do you mean? 

PB: Originally I looked at suffering as a cheat code to get pleasure—like the spicy food and the pain of the spice makes the cold beer afterwards that much more delicious—but I began to see there was more to it. The first time I ever rolled in a Brazilian jiu jitsu against someone younger and stronger than me, it was difficult and stressful and a little bit frightening. But when it was over I realized that during the entire time I thought of nothing else. 

iRun: Running speed sessions are like that for me. Takes me away from myself.  

PB: A lot of running long distances doesn’t have that quality, but high-intensity training can take you out of your head and all you’re focusing on is what your body is doing. It’s what proficient meditators do—but if you’re not proficient, it’s the opposite. It gives you a break from yourself, from your thoughts.   

iRun: I love that. 

PB: There’s plenty of pleasure people achieve in long-distance running, some is just the practicality of wanting to look good or having a goal to fulfil, a feeling of mastery and also that notion of putting your body through pain and suffering and stress and maintaining that by a sheer force of will is an extraordinary thing.  

iRun: I think goal-setting is huge. 

PB: Humans are goal-seeking creatures. We like long-term goals and to work to satisfy them.  

iRun: What was the marathon like for you? 

PB: Running a marathon to me made no difference in my life. I mean that if I was much slower nobody would care. I wasn’t going to win. Maybe I’d earn some boasting rights, but not really. However, it was something I really worked for. I trained for a year to get into basic shape just to get off my sofa and I had obstacles, blisters, injuries . . .  

iRun: And in the end? 

PB: It’s pursuing the negative to balance out the positive.

iRun: I always think about that. Why am I voluntarily putting myself not exactly in harm’s way, but certainly making myself uncomfortable to the point of perhaps injury—certainly nausea. 

PB: A lot of people engage in what I call benign masochism everyday—low-level pain and we don’t know why we do it, we just know we like it. 

iRun: That’s running to a tee. 

PB: The brain is a “difference engine.” All of your experiences are defined and characterized in comparison to something else—either what you’ve experienced or what you’re expecting. 

iRun: So it’s why sometimes pain feels good at the end of a race. 

PB: If you experienced that feeling out of the blue, you might think you were having a heart attack. But if you feel it at the end of a race, it’s almost pleasurable. Sprinters and long-distance runners, whether they know it or not, are geniuses at manipulating pleasure—sometimes to give pain, sometimes to give satisfaction.  

iRun: Voluntary pain and suffering.  

PB: At the end of my marathon, I was in bad shape. I had a stitch in my side and was having trouble breathing. I was soaked in sweat and the world was a bit blurry. Horrible things. But, I knew it was due to my efforts. I could see myself coming to the finish line. 

iRun: How’d you feel? 

PB: Exhilarated.  

iRun: I think runners play with pain to maximize the contrast with future pleasurable experiences. 

PB: Runners know that. Say you set a goal on a long run and decide to kick up the pace for 30 seconds at the end of every other mile. That makes the miles when you’re not kicking up the pace that much simpler. It’s hard and painful, but it’s good training and, in some ways, a cure for boredom. 

iRun: Exactly. 

PB: Running for two hours at the same pace gets boring, but if you mix it up, establish a contrast, it might be really hard, but it might also make the entire run feel like it goes faster, that it’s over sooner. That it was a better experience.   

iRun: Another big thing you touched on earlier is the sense of mastery. Even in picking out what to wear and setting your watch and arriving at the start line on time—what we eat. Runners like being able to control what we can. 

PB: Pleasure is just pleasure. It’s great. But it’s not the same as mastery. Which is an opportunity to feel good about your control over things. 

iRun: What do you mean?

PB: Abstaining from things and brutal efforts all conspire to give you an experience of autonomy, which translates into mastery and, ultimately, joy.  

iRun: In your book, you make a great point about how charities find success in having their donors complete runs or bike rides in addition to just raising funds

PB: A while ago the ice bucket challenge where you dump a bucket of freezing cold water over your head for ALS went viral. It’s strange why we inflict pain on ourselves. Why not, for charity, sit on a beach and get a back massage? But in the context of our conversation, pain can be a good thing. It makes the donation to a charity seem like part of a meaningful pursuit.  

iRun: It’s also sort of what makes life worth living. Like you’ve accomplished something, to make it through something hard. I think that’s what makes running addictive. 

PB: It does have an addictive flavour because it offers things that other activities don’t. Is it that we’re addicted to pain? I don’t know. Running is certainly the right sort of pain that you can’t get anywhere else.   

iRun: I love that. 

PB: Think about it this way with running: it hurts as much as it’s worth.  

I choose joy.

I completed my 20th marathon, 19 years after my first. 

Travelled to a safe race, amidst a pandemic. 

Finished my 21st healthy and injury-free build (I have one DNF). 

Running my fourth world major marathon and placing fifth masters. 

Loving every day of the training build. 

Completing every component of my training program—every stride, strength session, drill, run. Continuing to learn, be motivated, push myself, set appropriate goals, and love the work. All of the supportive messages, wishing me the best. 

All of the kind messages, congratulating me on what wasn’t my best. 

A wonderful family, group of friends, coach, community, country, home, and church. Following along with Rachel Hannah as we prepared to compete in NYC. A weekend away with my husband of 20 years. 

Grandparents for our children while we’re away. 

Knowing I can and will race (well) again. 

Opportunities gained during my running career—public speaking, broadcasting, and coaching.

I will choose joy. But it won’t always be easy… 

Yet, a week after the New York Marathon, I’m still feeling “meh.” I’m not devastated. I’m not overjoyed. I’m somewhere in between. It doesn’t really even bother me that I didn’t meet any of my goals. I didn’t have specific time or placement goals anyway, but I knew approximately where I should be, and it certainly wasn’t where I was. 

I think I’ve done a decent job of seeing the bigger picture, ageing gracefully, and balancing life while staying positive, realistic and optimistic. But I’m also human. I can be disappointed.

I can keep fighting to choose grateful over grumpy. 

Looking back at my 20 marathons, I’ve only had two with stomach issues. Not a bad record. I think one thing that bothers me though, is that each of these times I could “control the controllables” and I didn’t. It wasn’t something I unknowingly ate that caused the problem, it was: a) In London 2017, a concentrated beet juice shot I failed to dilute and b) In New York City 2021, a carbohydrate rate I failed to adjust.

I think that what I could consume for nearly 10 years at ~3:35/km pace I can’t at 3:45/km. Likely in a few key training runs this build, it wasn’t the iron pill or late dinner or curry from the night before. And because of this I raced far from my fitness. I had mantras and thoughts prepared and saved to use and repeat when digging in the later and most difficult parts of the race. But I didn’t get the chance. I had a perfect build and was ready in every way for that tough New York City Marathon course. It suited me. I was so ready. This is the most disappointing. 

The other part I’ll briefly mention about my time in NYC is that I had some things I was dealing with over the weekend. I don’t believe they directly affected my race, but it was a lot at one time. I hoped for a good race performance to better balance the emotions of the weekend but that didn’t happen. Sigh. That’s life.

Thank you, Jonathan, Kate G. and Michael C., Josh C., Tina P., Rachel H. and Joe C.for helping me through. Like every other struggle, I know I’ll someday be sharing more about this chapter. 

Although I could go out and run another marathon to prove my fitness, I won’t. I had reason and motivation to do so three times in my running career (2009, 2016, 2019), but will call it a wrap for 2021. I’ve already got goals for 2022. I’ll just have to wait. I can. I will. 

A big thanks to each and every one of you who’ve supported me along the way. I am grateful.

Taking my own advice to, “Smile and celebrate as you cross the finish line, no matter what.” 

By the Numbers 

I quite enjoy looking at the summary of each training build. When I’m preparing to start the build for my next marathon (yes, of course I have one planned), I’ll gain confidence by looking at these numbers, knowing I get to do it all over again. A big thanks to Reid Coolsaet for such an excellent training plan. 

Weekly average mileage: 166 km (10 weeks) or 170 km (top 8 weeks) 

Peak weeks (3 weeks): 180, 180, 185 km/wk 

Weekly elevation average (~6 weeks, not including treadmill): ~700 m 

Complete rest days: 1 every 7 days 

Workouts/long runs: 1 every 3 days 

Running doubles: 2-3 x/week 

Strength, drills, strides: 1-2 x/week 

Core and swim spa: 15 min, 5 x/week 

Peak workout: 27 km at 3:43/km 

Average of longer runs with quality (5): 35 km at 4:21/km 

Motivation and enjoyment: 7 days/week 

A few people to thank: Josh Cassidy 

When I was preparing for the Canadian 10 km Championship broadcast in October, I got to know this incredibly accomplished athlete. Josh had just completed the Boston Marathon, placing fifth, six days before he planned to race the 10 km, provided his wife didn’t go into labour. Their baby boy was born a few days after he raced the 10 km. He then raced the New York City Marathon. He hadn’t had a full night’s sleep for three weeks, but won an outstanding fourth place finish. I quite enjoyed seeing him throughout the weekend and at our small table of Canadians at the post-race dinner event. He had an early flight home the next day, but was looking forward to seeing his newborn baby and catching up on his share of diaper-changing.

Kate Gustafson and Rachel Hannah 

These two wonderful people (pictured above, minus their equally wonderful partners) were a pleasure to spend time with over plates of pasta and rice at the pre-race dinner, and on the morning of the race. They are such kind and talented women who successfully balance marathon training with busy careers. Kate was third Canadian at 2:45 and Rachel was second Canadian at 2:39.

I will choose joy. It’s worked so far.

Watch review: Coros Vertix 2

I have been running for a long time and for a runner, getting a new watch is like getting a treat, some arm candy for us sneaker-wearing geeks. The new Coros Vertix 2 watch is like a whole bowl of leftover Halloween candy on your wrist. I started running what seems several light-years ago with a watch that only had a stopwatch and then strapped on the first 300lb, forearm-length GPS running watch and waited 4-days for it to pick up a signal.

Times have changed!

With a mind-boggling collection of treats and with crazy battery power stuffed within its solid and beefy casing, the Coros watch packs a punch like a mouthful of candies to the stomach after trick or treating. The Vertix, however, leaves out the stomachache, but may tax your brain a little bit to figure out in the first few days.

Coros shipped me out their new watch and I popped open the solid plastic, heavy duty case that matches the watch in sturdiness. I set it up, walked with it, worked out with it, ran and racewalked with it and had it in the woods. I went through as many features and options as I could to get a feel for everything and my review is from the perspective of a long-time runner. This is not a tech review but an honest, summarized version of what I think you need to know.

If you are in a rush, quickly scroll to the bottom for my summary.

LOOKS, FEEL AND WEARING IT – Durable, solid beast of a watch

The watch looks like an adventure watch and is not dainty. I got a beige strap, but you can punch it up with other colours like orange, green and yellow. I liked the look, but some may find too it looks too big on their wrists.

The watch is thicker than any running or sport watch I have worn and is heavy. The casing is super solid and tough with wrist sensors on the back and simple charge port. There are three buttons to navigate settings, with the middle button jutting out quite a bit. The middle button can be turned to get to options and also pressed. However, the middle button was so big that I kept starting workouts or doing something when I bent my wrist. There always seems an option with this watch—too many functions?—and I flipped the watch/buttons to the other side and changed orientation of the watch face, and problem solved. You need to make it your own, which its designed for. Also: it has a solid, durable strap that was snapped on super easily to the watch body.

The watch, despite being big and solid, felt OK wearing after I got used to it.

OPTIONS, TOOLS AND MORE – If you do it all, this has it all

The COROS Vertix 2 is called an “adventure watch” because it will not only appeal to runners and endurance athletes, but it really has tools that those venturing off the main trails or up, climbing stuff can use. It has all the tools I would expect and want from a GPS running watch (distance, time, pace, splits, cadence).

I started to create a list of tools and options for a runner and – well, it got too long!

The watch catches a satellite signal surprisingly quickly and is amazingly accurate. The dual-frequency GNSS chipset enables VERTIX 2 to handle more complex environments like city streets, gorges and forests. The new chipset gives the VERTIX 2 significantly higher accuracy in complex environments where you have limited satellite visibility, or where there is interference from large walls or buildings. So when running through your neighbourhood or city running this watch will be more accurate than nearly anything else on the market. I’m sure many of us have had to deal with weird pace readings or stats from runs, or even races, when there are large buildings around.

For trail runners and ultramarathoners, the mapping options (landscape, topographic and hybrid) combined with COROS’s biggest screen ever and a long-lasting battery life (after 4-weeks of testing I still had not charged) make this a go-to watch.

Like an Apple Watch, it will show you when you get a call or text, connects to Wi-Fi and Bluetooth, and you can control your camera from your watch. Plus, you can store music on the watch to easily listen to tunes without a phone or extra gear.

When purchasing a running watch, think about what you want and what you don’t really need. The Vertix 2 has more bells and whistles than any other watch I have worn or tested. 

RUNNING WITH IT

No issues. I got used to the size and weight and the strap is comfortable and it did not slide around on the go.

SUMMING THINGS UP

The watch has a huge screen, is solid and heavier than many other watches I’ve tried. The battery-life is mind-blowing, it picks up a satellite signal super-fast, has good wrist-based HR and it has all the options, tools and stats that I think a runner could ever want. I love being able to download music and have it on the go, perfect to use on my foolish ultra runs and on the trails. With a suggested retail price of $949CAD, it’s a big investment. If you run and are also a trail runner, like going super long, cross train, climb and like adventures than this watch has what you need— you soon can even get a carabiner to climb with this watch hanging from your side.

This watch is about adventure on foot.

If the watch seems too expensive and you do not picture using all the options, then I suggest taking a look at the Coros Pace 2, it’s a much lighter GPS multi-sport watch geared more for just runners. There are many online watch comparisons if you need more information or are more techy and the Coros website also has more information and help.

Discover the COROS VERTIX 2 here.

Noel Paine has been running for over 30-years from fuzzy cheap headphones to the current wonders of technology and writing about much of it. You can find him on Twitter at @NoelPaine or Instagram at @Runningwriter.

Mizuno Breath Thermo® Review

Dekel Chui – Mizuno Ambassador

The change of season brings change to my running gear. It happens every season, trying to dial in the perfect combo for protection and perspiration. One day, I could be in a singlet and shorts, another I could be in a long-sleeve top, gloves, and shorts. It’s mismatched, and it’s fun. I try to follow the general rule to dress for 10ºC degrees warmer than outside temperatures. Letting the run generate warmth and not overheat. It’s a good rule to follow when I have climatized to the new cooler temperatures.


I gather two to three sets of clothing to mix and match since some parts of my body may feel hotter or cooler than others. I usually bring out the gloves first since I can’t stand my fingers being cold. Seeing the set together gives a good visual of all the options to go up or down a thickness depending on the weather. A running cap or beanie for the head. Light long-sleeve top or half-zip top. With an option to add in a windbreaker jacket for windy days and a short base layer for colder days. Lined shorts, tights, or lined tights for my legs. Short socks, mid socks, or long socks for the feet. Lighter fast shoes for dry smooth roads or Mizuno Wave Rider GORE-TEX for wet and slippery conditions.


Give mix and match a try, you may find a combo best for your tempo days and a different set for the easy long run days. Check out the Mizuno Breath Thermo® lineup that keeps me warm without the bulk.

Leanne Chisholm – Mizuno Ambassador 

Just because the weather is changing, doesn’t mean you have to hibernate or move onto the treadmill. As long as we know what to wear, we can continue to run and enjoy the great outdoors at any temperature (and I truly mean any!). Figuring out what works for you as a runner or winter outdoor sports enthusiast can take a lot of trial and error – not every person is the same. 

After many years of running through Canada’s (sometimes volatile) seasons, I’ve realized I need to have a simple combination of apparel to keep me going year-round. While shorts and singlets are the summer staple, as we move into fall, the shorts stick around for awhile as I transition to long sleeves on the top. As the days get colder, light tights and long sleeves before we move into the winter layers. My top winter layers generally consist of a tight short sleeve base layer, a long sleeve and an outer shell that breaks the wind. I’m a big fan of the running vest and will often wear them right through the winter on the milder days. It keeps your core warm and protected, but you won’t overheat like you can in a full jacket. For the bottom, investing in a good pair of lined winter tights is worth it. As someone who tends to run hot, I’ve discovered a beanie or toque only works for me in extreme temperatures. A headband to cover the ears is generally perfect for me. While you don’t want to be caught underdressed, overdressing can be just as detrimental.

Mizuno’s Breath Thermo® is my go-to for all outdoor activities – it allows you to wear less layers or bulky clothing but still stay curiously warm. Breath Thermo® fabric uses moisture lifted from the skin to generate heat keeping you warm in the chill of winter months. Keep your eye on the temperature before each run and make a note to yourself on what you wore and how you felt. This will help you better plan for future runs as the temperature continues to drop. As the days get shorter, make sure you are incorporating bright colours, reflective gear or some clip-on flashing lights for safety.

Mizuno Wave Rider GTX

Lastly, when I switched to Mizuno Wave Rider GORE-TEX shoes in the winter, it was a game changer. Keeping my feet dry and warm made a huge difference, particularly on long runs. The new Mizuno Wave Rider GTX features a rugged outsole which is great for traction on snowy days before sidewalks have been cleared and the sneaky slush puddles.

Shop Mizuno Breath Thermo® at your local running retailer or online here.

Inside the Latest from New Balance

David Korell is the category manager of performance for New Balance Canada and truly one of the sport’s good guys. He knows everything about running and gear and is always generous with his knowledge when helping iRun with stories. Today’s story is about the New Balance Fresh Foam X 860v12, so it makes sense to ask Korell to tell us about the shoe. We reached Korell while he was in New York over the weekend for the marathon. 

iRun: The 860 looks amazing. What iteration is this for the popular shoe? 

Dave Korell: It’s the twelfth version of the 860, and we planned to launch in summer, but because of supply chain issues it was pushed back, so it’s actually timed well because now’s a good time for a stability shoe. 

iRun: What’s the elevator pitch for the shoe? 

DK: If we could offer only one shoe for everyone from a collegiate cross-country team to a run crew for a runner to feel safe in, something without too high stability or too many curves, but a safe, accessible shoe—a workhorse—it would be this one. 

iRun: And for folks who already love the 860? 

DK: If you’re a loyalist, you’re not going to be surprised or dislike the update. On a 0-10 disruption chart, with ten a radical change and 0 no change, this is a five. 

iRun: Unlike, say, the Fuel Cell? 

DK: Exactly. The fuel cell we radically innovated with the carbon plate.

iRun: So can you break down the details of the Fresh Foam X 860v12?

DK: It has an updated upper. The midsole is the same as the v11—50% Fresh Foam and 50% Abzorb, which is the traditional New Balance compound. 

iRun: So it’s stable, but does offer some liveliness. 

DK: I think so, and there’s a thin, molded foam heel. The goal was to improve fit and offer a more secure fit, so there’s rolled mesh. I think the heel really locks nicely now.

iRun: You’re recommending this shoe and saying it’s a workhouse. How many kilometres do you reckon it’s good for? 

DK: Easily between 500 and 800 kilometres. 

iRun: What else can you tell us about the new details? 

DK: The upper construction features embroidery through the medial and lateral side, and there’s pressure mapping on the upper that’s really precise. We worked out where to put the stitches in terms of the degree of support—there’s medial support and also overall less density, which is great for offering support on the inside of the arch. 

iRun: It’s great because with so many new people getting into the support, we need to offer them shoes that will feel comfortable, supportive but also responsive. We need to make people just starting to love fall in love with our sport.

DK: That’s exactly right, and I think this shoe is perfect for those kind of runners. The 860 holds the upper around the foot, and makes the shoe more mobile on the lateral side. 

iRun: I think it’s really helpful for readers to understand exactly what all the shoe technology is able to do. 

DK: I think there’s a lot more interest in the industry in the small details that enrich the experience of running. Little things, like here there’s silicone islets that hold the laces in place and iridescent reflectives around the heel. It’s an appealing colour and also catches the light. I think there’s a lot of extra bells and whistles that add value to the shoe. 

iRun: How much is it? 

DK: $179.99  

iRun: And what’s new in the world of stability sneakers? 

DK: Stability runners have often been given bricks for shoes—stiff, firm, hard. I think the Fresh Foam gives cushioning to the stability and they’re more comfortable to wear than traditional stability shoes, they’re softer.  

iRun: Thanks for your time, always. Last words on the Fresh Foam X 860v12? 

DK: We’re giving market energy behind an everyday trainer, so while a lot of the industry is consumed by $300 carbon-plate racers, and we do that, too, it’s just not something every runner might find accessible. I think if we can also focus on the accessible, median-priced shoe suitable for a lot of foot types and offer a range of mechanical needs, and if you can get three or four times the mileage on it than a carbon-race shoe, it will make a nice shoe for all the new people getting into the sport. It’s a great way to keep new runners running and more experienced runner also properly supplied in a great pair of shoes.