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!
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.
2017 Boston Marathon
Boston, Ma April 14-16, 2017
Photo: Kevin Morris@PhotoRun
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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 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 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.
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.
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.
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.
On Sunday, Lanni Marchant, the 37-year-old Olympian and one-time record-holder for fastest Canadian female finishing time, completed the New York Marathon in 2:32:54, fast enough to earn London, Ontario’s gritty racer an eleventh place finish. After a series of difficult years, including the loss of her friend, a battle with sepsis, eating disorders and kidney problems, Marchant says she’s now “running how my heart feels.” iRun editor Ben Kaplan caught up with Marchant yesterday on Instagram Live, which can be seen here, or else read below.
Ben Kaplan: Wow, man. How are you feeling?
Lanni Marchant: Sore, but not as sore as I thought I’d be. I thought I’d be walking around like I had shards of glass in my legs, but I just have the standard marathon legs. I haven’t been sore like this in five years. It feels good.
BK: What was the vibe going into Sunday’s race?
LM: I was going for completion. I didn’t train the way I used to. Typically I was a 160 or 180K-a-week runner, but I was putting in maybe 100K on a good week for the last 6 or 8 months.
BK: Consistently?
LM: There were weeks when I maybe did 40 or 50K, or 120K, but I struggled to get back over 130K. I haven’t been able to get there, whether physically or mentally. As we know with the article I wrote for iRun in the spring, I was going through a traumatic and tragic loss of my friend and the circumstances under which it happened: finding him in his apartment that way … it changed everything, life, training running.
BK: So how did New York come to pass?
LM: When I got asked to do New York, I originally said no, but my agent said let’s leave it on the calendar, see where you’re at when it comes around. When he asked it was July and I’d decided to shut down my season. I was mourning the loss of my attempt at an Olympic berth and the thought of lining up at a big, elite race seemed too much. But I’m glad he convinced me to leave the carrot out there.
BK: How did it help?
LM: It was enough to get me out the door for easy run or rollerblades, all the stupid things I did just to stay active. As the weeks got closer, I knew I’d be able to cover the distance, but I didn’t know what it looked like. So as it got closer to New York, I reached out to the race directors and asked if there was a charity that dealt with addiction and mental health issues. I knew I didn’t want the pressure and the stress of lining up for a comeback or to prove to myself that I was still a high-calibre runner, so I was put in touch with the Release Recovery Foundation and it gave me a quest for the run. When I started, I had no idea how I’d do.
BK: So the gun goes off. . .
LM: And Rachel Hannah and I ran the first kilometre or two together, but when we got off the bridge I kind of pulled away from her, but the leaders? I didn’t want to go with them so I was like: ‘you’re just going to run by yourself this entire run’ and I tried to have good songs in my head and listen to music in my mind. I try not to be cocky or ignorant and definitely properly train for a marathon—do as I say not as I did—but it didn’t hurt and I didn’t feel like I was running outside myself.
BK: How long did that last?
LM: The last two miles everything started cramping. My body was going: you have not run enough to be running this long, and because of everything that happened this spring—including struggling with my eating disorder in the past six or eight months. I’ve lost more weight than I’ve wanted to and have slowly been putting it back on. So that was the other part of not running: I am very aware of what my body has been through in the last five years and it’s hard to put weight on if you’re not eating enough and now you’re going to run a ton of mileage? That’s also why I kept my mileage low.
BK: How did you navigate that?
LM: If it was a good eating day I was allowed to run, if it was a bad eating day, I wasn’t allowed to run. It was a lot to navigate, personally, physically and mentally to get to the start line and the last two miles is where I said: you didn’t run all this way not to cross that finish line. Do it for your dad, even if you’re slowing down, you’re still running, do it for anyone struggling.
BK: How do you measure Sunday’s results with reasonable expectations of where you go from here?
LM: I have such little expectations for what running is going to do; for a while that was an upsetting thing. I love this thing and thought I’d get to be good at it for a very long time and I haven’t been good at it for a very long time. I don’t have any expectations on what Sunday’s race means long-term and I want to keep doing what I’ve been doing, which is running how my heart feels: am I happy?
BK: What do you mean?
LM: There’s been plenty of times I’ve left the house and said on a run, ‘this is friggin’ stupid, I don’t want to do this right now.’ I run on a loop and it gets repetitive, but I do that because if part way through I’m like, ‘forget this,’ I put my rollerblades on and roller blade for a while and just get time outside and fresh air. I don’t want to change that. Look, I am excited. I surprised myself and everyone else with Sunday’s results and, if I do another marathon in the coming future, I will run a bit more.
BK: That works, the training thing?
LM: I hear it makes it a lot more enjoyable. But of all the races I’ve ever done and I’ve had great ones—the PanAm Games medal, former marathon record, Olympic performances—but I never walked away from them fully content or happy. I felt I could have done better or I let someone down or I was being mean-girled by other racers, but this time I had Alexi Pappas and Carmen Graves. I train with Carmen in Denver and it was nice having had friends there that were real friends, we weren’t just friendly. When Carmen was training for Boston, she would message me and say, ‘hey, if you want, you can join our run tomorrow.’ I’d always say yes. And I might get dropped terribly, but at least they let me know I was welcome to join.
BK: New York has always been a symbolic place for you.
LM: New York was the last marathon I did before everything got really hard and I hope this is the last thing I do before everything starts getting easier.
BK: Take us back into your actual race.
LM: I wasn’t there as Marathon Lanni. I was there as Lanni who was going to run. And some of the uphills could get tough, but there was a calmness that came over me.
Even with chasing girls down, I felt like, you’ll get her, stay calm. It’s like treading water. I didn’t have to swim for the shore. I told myself, you’re perfectly safe right now.
It was my most controlled race and if I didn’t cross the finish line in a certain time and people felt it was crap, I didn’t care. I’m at a point in my life where I just want to enjoy what I’m doing.
BK: What did you learn Sunday?
LM: That marathoning could actually be fun. It was a lot of fun on Sunday.
BK: So you’re glad you didn’t throw all your sneakers in a fire?
LM: I love running and was getting back there this spring, getting fit. The Olympics were always going to be a big ask. Everything would have to be perfect. We have a lot of depth and everything didn’t go perfectly. I thought I could turn things around, but by the end of April, I couldn’t force it. In the summer, I probably drank too many beers here and there and could’ve been more active, but the eating disorder just reinforced that the last thing I needed to be was Olympic Lanni. There were days where I was lucky if I put something into my body and when it gets bad, exercise is the part I can control.
BK: It’s great that you’re open with your story and it makes it especially sweet when things go well. And today you’re feeling basically all good?
LM: All good. No kidney failings, no stress fractures. Oh look, someone said: don’t stop drinking beer.
BK: A Canadian.
LM: Everyone knows I like my beer. Before races I typically cut back, but I didn’t this time. I didn’t get rowdy or crazy, but I had a beer in my hotel room with Carmen the night before my race and a beer at the airport before I flew to the race. It’s something I like, and it’s carbs, so I don’t see the point in removing it from my life. [See? Natasha Wodak says she drinks wine four or five nights a week!]
BK: What did you make of Natasha and Malindi at the Olympics?
LM: The Olympics were hard for me to watch. I didn’t watch the track stuff, but the marathon I had on my computer. I’d peek in, watch it and cheer. I had to separate myself from the Olympics this summer, but it was insane to see Malindi and Natasha and what they accomplished.
Natasha Wodak: You paved the way!
LM: We’ve come so far. In 2012, Krista DuChene and I weren’t allowed to run. In 2016, Krista and I ran and in 2021, we’re legitimate world-class marathoners. It’s been a bit painful at times, but it’s awesome to see where we’re at with Canadian women’s running.
BK: Last words, for now, to the universe?
LM: Thanks for the support. I wasn’t expecting that. I didn’t think that people cared, but it’s nice to know that people do.
The ASICS GT 2000® 10 is my favourite all-distance, multi-purpose shoe.
Finding a functional shoe to optimize all types of workouts is a challenge: the GT 2000® is one of my all-time favourite staple trainers. I’ve taken these sneakers for a speedy 5k time trial, a longer marathon-pace workout, and everything in between confidently. The shoe never lets me down. It’s also a perfect shoe for training while travelling—one shoe that you can comfortably hit all of your workouts in. ASICS did a fantastic job with the feel of the shoe on this latest model—it’s definitely one of the most comfortable shoes I’ve slid on, with a soft-knit upper and bouncy midsole. I’m also a huge fan of the colours—a super fun, feminine colour that makes me feel a little bit lighter every time I lace up.
ASICS GT-2000®10 in Sheet Rock-Pink Rave colour
I’m a heel-strike runner, and the gel in the rear foot is fantastic for shock absorption, creating that bouncy, stable landing on my faster workouts. It’s my runner that makes me feel safe and protected. The foam throughout the midsole is the perfect balance between durability—to prevent my foot from rolling when I’m striking on my quicker runs—and flexible, allowing for the feeling of running in a sock or glove. Weighing 8.4oz, the shoe is a perfect lightweight, trusted option. Recovering from the Boston Marathon, I feel safe doing most of my runs in the GT-2000®, knowing that they have the support and cushioning to take me out for a ride while my body recovers from a heavy race and training block.
ASICS GT-2000®10 in Mist Blazing Coral colour
I’ve been sporting the GT-2000’s as my stability shoe of choice for my last few seasons—it’s the trusted and loved staple that I can count on. The recent additions of the Flytefoam and GEL technology have brought the absorption and comfort levels to a new height and I feel like I’ll see the results in my 2022 finishing times. I owe the GT’s a massive thank you in getting me through my marathon cycle injury-free, and race ready.
If you’re looking for comfort, security, and functionality—I’d definitely recommend the GT-2000®.
Shop now at your local running retailer or online here
Dave Scott-Thomas was terminated from the University of Guelph in December of 2019. On September 24th, alumni from University of Guelph wrote an open letter on iRun.ca to the University of Guelph to speak about how this situation has transpired since then. Current members of the Guelph cross country team demonstrated their support for this letter at the recent Bayfront Open competition in Hamilton and were joined by athletes from many different schools.
The open letter that was released by Guelph Track and Field/Cross Country alumni outlined how the University of Guelph seemingly ignored the complaints of student athletes during the regime of Dave Scott-Thomas and following his termination. It also claimed that the University has continued to avoid accountability after his dismissal. Attempts by the authors of the letter to have discussions with university administration and to be included in the internal policy review that was conducted, a source told iRun, were shut down. Athletes say that these recurring actions of poor transparency and unaccountability by the administration are not exclusive to past members of the Guelph Track and Field/Cross Country. Many members of the current team also feel that it remains a necessity for the university to conduct an open and independent investigation, to investigate the structure within the institution that, some say, allowed a culture of psychological, physical, and sexual abuse to exist for over a decade.
Following the release of the alumni open letter, some of the current members of the cross country team at Guelph have been working to ensure an independent investigation. The process has been frustrating, they tell iRun, as they have voiced their concerns at administrative meetings, but claim that each time that happens, administrators contradict themselves by voicing their support for the team while also refusing to commit to the actions—an independent investigation—that would remedy the situation.
In light of this, members of the team decided to be more public with their concerns. On October 22nd at the Bayfront Open competition in Hamilton, other cross-country teams within the OUA were invited to demonstrate their solidarity with the Guelph team and the authors of the alumni letter in the form of a protest. Students and alumni from McMaster, Queens, Western, the University of Toronto, the University of Waterloo, and the University of Windsor joined members from Guelph to show the overwhelming support they have for an independent investigation. As men’s XC team captain Mitchell Ubene explained, the photo contained the following messages which Guelph athletes wished to communicate:
“We Stand With Gryphon Alumni” — The students agree with the messages relayed in the letter written by the alumni and affirm that the university must listen to the concerns that were expressed.
“Hold Universities Accountable” — The students recognize these issues are not unique to Guelph; they are a systemic problem across universities and throughout sport. We realize these issues will continue to occur until the decision-making structure of universities is democratized into one that accurately represents the interests of the students, faculty, and surrounding community. Even then, if those who hold power are not held accountable for their actions, they will abuse it. This requires solidarity among students to ensure those in power do what is right.
“Independent Investigation” — The students ask that the university of Guelph follows through with conducting an open investigation managed by a third party, as advocated for in the open letter and by over 200 faculty members and others in the community.
When asked about this situation, according to sources, the university has consistently listed a number of changes they have implemented as a result of the findings from the McClaren Global Sports Solutions review. The claims from alumni and current student athletes, however, have repeatedly been that they do not feel confident that this general policy review was substantial enough because it has lacked transparency and failed to actively engage current and past athletes. It is clear, according to interviews, that they are not satisfied with this level of a response and feel that an investigation should occur to ensure the current administration has the proper structures in place to make the safety of student athletes a priority.
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