Inside Plans at the 2022 Ottawa Marathon

October 27, 2021

Ian Fraser is race director of the Tamarack Ottawa Race Weekend and a leading light in the Canadian race community. With so much changing so quickly, and the Tamarack Ottawa Race Weekend as the country’s largest multi-day event, it’s interesting to hear about his plans for the spring. Capitalizing on a return to in-person racing and the current running boom, big things could be in store and Ottawa Race Weekend begins May 28. iRun editor Ben Kaplan caught up with Fraser for a run down on where things stand in the lead-up to the country’s largest running event.

Ben Kaplan: What’s the vibe currently with regards to race preparations?

Ian Fraser: Hugely optimistic.

BK: Nice.

IF: We opened our first block of registration in September and sold out 5,000 spots in four days. And then we waited until after Toronto, Monday October 18, and opened another 5,000 spaces. It sold out last Friday.

BK: There’s just a huge appetite for in-person racing.

IF: This far exceeds where we’ve been in terms of registration at this date.

BK: So how many people can race?

IF: That’s our dilemma right now. How do we scale capacity? What will the spring look like in terms of how many people we can safely and effectively put on the start line?

BK: And?

IF: And it’s a good problem to have. But we have to make sure everyone is safely distanced, if that’s still a thing. And things like kit pick-up. But listen, we’re excited.

BK: Love it. So what’s next?

IF: We’re going to pause registration and then open a block of 5,000 again before the new year. I expect it will sell out in a couple days. We’re on fire, man.

BK: Are you seeing any trends amongst participants?

IF: They’re going for longer distances—the marathon, half and 10K. Fewer 5K and 2Ks, but most of those folks generally register closer to event day. We’re also seeing good uptake on our challenges—people running the 2K, 5K and 10K, or else every Saturday event and then the marathon on Sunday.

BK: How many people historically participate in your event?

IF: Pre-COVID, in 2019, we had 33,000. Our high was probably 2014. We had over 49,000 people run our event.

BK: What if COVID created the next great running wave and you surpass 50,000 runners this spring!

IF: It begs the question: do we want to get there?

BK: Why wouldn’t you?

IF: Part of me wants to throw open the floodgates and see how big we can scale 2022 and get back to those 2014 numbers, but I’ve been relentless for the last two years that we want to make this event the premier participant event in this country. Rather than fixate on a number, I want to be known as an event that sells out regularly and is the premier participant event in the country.

BK: I think a lot of people might be coming to Ottawa that have never participated in an event before. New people who got into running during the lockdown.

IF: Exactly, and they don’t have a frame of reference to the race experience—they don’t have anything to compare it to. If you’ve only run virtual events during the pandemic, a major in-person event is a completely different beast. It’s awe-inspiring.

BK: I saw you in Toronto at the Scotiabank Toronto Waterfront Marathon and that was definitely the mood on the course: people were so grateful to be back to in-person racing.

IF: When I came on board a couple years ago at the Ottawa Marathon, the board was questioning how we can get back to the really big participation numbers, but my answer was: we don’t need to get back there. What we need is an event that sells out; that generates excitement and enthusiasm. We want to put on an event that is absolutely the best in show and wins hearts and minds.

BK: So you’re not only competing with other races, but other participatory events.

IF: New participants who are creating this running boom need to see that we produce the best lifestyle and fitness choice. Think about what it costs to go downhill skiing in Whistler. We want to provide great value and a great experience. The idea is to expand upon our current running boom.

BK: That’s great, man. Well, thanks for your time and good luck. We’ll see you out there for sure.

IF: It’s exciting and I think it will be business as usual for races in 2022. We’ve done well over the last six months and you saw it in Toronto—people are thirsty to be back out. Everyone is filled with enthusiasm, hope and promise.

Is it better to go out hard and hang on or to run an even pace and shoot for a negative split?

Ben Kaplan

October 27, 2021

Malindi Elmore is the fastest Canadian female marathon runner of all-time. At 41 years old, she broke Natasha Wodak’s record and finished in 2:24:50, and set the record. The top Canadian female Olympic marathon finisher this summer, Elmore says its better to run an even pace than go out hard and try and hang on.

“I would aim to negative split,” says the mother of two, based in Kelowna, BC. “It always gets hard at the end and if you can get as far into the race as possible before starting to hurt, then you can finish strong. For a marathon, I like to go as evenly paced as possible, but really control the first end knowing that there is a lot of distance to cover and it really needs to feel cruise-y to start off.”

Elmore says that for 5 and 10K races, she goes out super hard, knowing that the suffering is going to occur. For the marathon, however, and even the half, that strategy rarely works.

“I used to always go all out, but too many painful fades and blow ups have taught me some patience,” Elmore told iRun. “I have become wiser in my old age.”

Elmore hasn’t only become wiser, she’s become faster, too. So now that the fall race season is basically over—the New York Marathon is November 7, but most Canadians will have already finished their goal runs—it’s time to think about hitting a spring PB.

What race will you choose? What distance? And, importantly, what strategy will you employ?

“The damage you can do by going out 5sec/km too quick in the first half of a long race can magnify itself like crazy at the end, where minutes can disappear in no time,” says Evan Dunfee, Olympic bronze medalist in the 50K speed walk and an infamous running race closer. In Rio, Dunfee was 18 seconds back of Hirooki at 45K and closed him down with 1km to go. In Doha, he was several minutes outside of a medal with 5K to go, and he stormed home. In Tokyo, he was 22 seconds out of a medal with 1K to go—and he brought it home. He says that closing hard, if nothing else, is more exciting, and makes you feel better, than simply fading out.

“Race strategy depends on your readiness for that specific race, as well as what the cost of blowing up is (which gets bigger as the distance gets longer),” Dunfee says. “If you are super fit and have a really good idea of what you’re capable of, then go out even and try to bring it home earlier, towards the end of the race.” Dunfee, however, does present a warning: “If you’re trying to fake your fitness over the shorter stuff, go out hard and hold on, but if you’re going long distance and want a strong finish—take it out a bit easier and bring it home hard.”

The trick for scoring a PB, says Reid Coolsaet, is running with a pacer. Coolsaet told iRun that most of the world records have been scored with even or negative splits. The problem is, what pace should you try and hold? If you’re going for a PB, obviously it’s a pace that you’ve never completed before. “The best gauge for your pace is shorter race results and then going to an online calculator,” says Coolsaet, and here’s one we found. John Stanton, the founder of the Running Room, thinks, based on my shorter race finishing times, I can break 2:50. My PB is 2:59. My half PB is 1:22, but it was almost 10 years ago. Is John Stanton right? Is he insane? In September, I tried to beat 2:59 and finished in 3:16. I was in the best shape of my life. Coolsaet says finding your pace time is the million dollar question. “If you’re doing the marathon, long runs and long workouts will determine your proper pace,” says the two-time Olympian and run coach. “As the race gets longer, however, the proper pace becomes harder to predict.”

At the risk of going on for too long—but we’re talking about long distance racing, so hear me out—I spoke with more expert racers. Trevor Hofbauer, Olympian and all-around rebel (he qualified for the Olympics without wearing a watch), says: “Creating a plan that allows for a negative split or equal split is the best approach. Of course, you could dive deeper and take a look at other variables (weather conditions, course route and elevation change, race distance), which could offer other advice, but overall, I think a structured plan with a negative split or equal split is the best approach.”

He also added: “When I’ve PB’d, it’s always been negative splits.”

Kathryn Drew, in July, ran a 100-mile race in 100-degree heat in California. The 34-year-old, as tough as they come, agreed also with the even split approach to racing. “I think it’s best to try and run evenly throughout your race and not go too hot out the gate,” she says. “For the most part, I think people tend to crash and burn when they do that. You can still have a bold goal, but don’t get caught up in a quicker pace at the beginning.”

Kat Drew has advice for runners thinking about their races this spring. All of us have big race plans. Here’s what Kat Drew does when chasing her goals: “I stick to what I have trained for and if I happen to have a ton of gas left at the end, then I will lay down the hammer.”

Tomorrow this man finishes his run across Canada in support of Mental Health

Ben Kaplan

October 19, 2021

At 3pm tomorrow in Newfoundland, Skylar Roth, if all goes according to plan, will have completed a run across Canada in 143 days. Inspired by Terry Fox, Roth has a singular mission: alerting Canadians, and Canadian men, on the importance of prioritizing their mental health. iRun editor Ben Kaplan caught up with Roth in Newfoundland, where he had 185 kilometres remaining on his impactful, important cross country run.

Ben Kaplan: Where are you, how are you, and what’s the good word?

Skylar Roth: Clarenville, Newfoundland, and I’ve been on the road since June 1. Today is Day 140 and I’m all set to finish in 72 hours at Kilometre Zero in St. John’s, Newfoundland.

BK: How are you feeling?

SR: I have 185 kilometres to go!

BK: And how much have you run?

SR: The average of my actual running days is probably like 65K, on average. My longest day was 85K and right now, we’re hitting 55 to 65 kilometres-per-day to the finish line

BK: That’s so awesome. And how are you feeling, besides beat?

SR: The biggest challenge is the cold, and wind, and the off and on rain.

BK: Ugh. All that after running for 140 straight days.

SR: It’s the least motivating weather. It’s cold. You’re trying to stay warm and constantly changing back into cold, wet clothes.

BK: I think you just described hell.

SR: When this is over I’m going to take a vacation.

BK: What’s been the highlight of your trip?

SR: The scenery. All of it has been so beautiful, and meeting the people in every province. I’m from the Rockies, but I’d never run through them before, and the shoreline of Lake Superior in Northern Ontario, that was beautiful. And getting into the Maritimes and seeing my family in Cape Breton was a big highlight. It’s been great coast to coast.

BK: What have you learned, running so much so continuously?

SR: Listen to your body. Sometimes it feels like I can just go for it, so on those days I might add 10 or 15K to my run. But other times, when the body says chill out, I cut 10K, or else don’t run at all. Fortunately I was all the way in Ontario when the body asked me for a rest day.

Around Ottawa, it started to feel long.

BK: What’s been your go-to source of fuel?

SR: Pizza pops and ravioli, soup. Not on a ton of nutritious stuff. I’m operating on a 3,000 caloric deficit.

BK: What did you eat today?

SR: Fried chicken sandwich.

BK: That’s something you can only do at 25. Eat that at 47, and afterwards all you can do is nap.

SR: Sometimes I swear I wake up in the morning and feel like I can’t run 2K, but at the end of the day, you’ve gone 65K. That’s why I don’t give up.

BK: When did you get interested in running?

SR: Terry Fox. I was blown away by what he did and always had running across Canada on my bucket list. During the pandemic, I wasn’t doing super great mental health-wise and figured, If I don’t use my time now, I won’t ever do it.

BK: Keep talking about mental health.

SR: We decided to run across Canada to raise funds for the Canadian Mental Health Association. I lost two good friends to suicide and that’s been a struggle. I know how big a problem suicide is all over Canada. I’m not the only one who felt that way losing loved ones, so to be able to go out in the pandemic, when times are tough, felt like a good time to shine a light.

BK: Shining a light to help erase stigma.

SR: We’ve come a long way, but there’s still stigma, especially amongst men. I see what a struggle it can be for men to talk about their mental health which I, personally, don’t struggle with. I look at my mental health like my physical health. No one’s shy about seeing a doctor when they break their arm, so I’m not shy about speaking about depression. I’m open about it.

BK: That’s a great way to put it.

SR: People have thanked me for being open about it and that just makes me want to continue doing it.

BK: ASICS has helped you on your journey, right?

SR: We’re partners. Earlier this year they took me in and they’ve been a great help with logistics and gear, it’s been amazing. No way I could’ve finished the run without their support.

BK: Have you run your whole journey in ASICS?

SR: Yeah, a variety of them. The Glide Ride 2 are the big ones. I wear those 70% of the time, but also the Nova Blast 2 and the Trabuco trail runners—those are pretty deadly, too.

BK: Good luck, man, and good on you. We’re all excited for you to cross that finish line. Give us a last word of wisdom. What do you want to tell the runners of iRun?

SR: Take time for yourself and do the little things that make you happy.

BK: Amen.

SR: And if you’re in a really bad place, go to the hospital. That’s where the professionals are. They’ll help you figure stuff out. Tell them everything. There’s no shame in that.

To follow the Skylar Roth, and donate to the cause, see SkylarRothMcDonald on Strava; and @skylarrothmac on Instagram. See Miles4SmilesCanada.com to make a donation.

Reid Coolsaet reviews the VECTIV trail shoes from the North Face

Ben Kaplan

October 18, 2021

The North Face has been making running shoes for quite a few years, but I’ve never heard much about them until the VECTIV series. The VECTIV trail shoes have created some buzz and I was curious to try one of the models.

The first thing I noticed when I tried on the VECTIV Enduris was the rocker sole. This felt awkward when I first put them on and walked around. However, when I went running they felt great. I really like the feel of the ride and I prefer this geometry on downhills as I find it prevents me from landing too much on my heel.

There is quite a bit of midsole under the foot—31mm at the heel and 25mm at the toe—that helps keep the legs fresh on long runs while still feeling solid on uneven ground. The full-length TPU plate adds stability and gives the shoe a bit of zip when running fast.

I find most trail shoes that are good on technical trails are annoying to run with on roads. I’d never pick the Enduris for a road exclusive run, but running on the roads to the trails felt good compared to other trail shoes. The 3.5mm lugs will do you well in most conditions—except extreme mud or snow.

The upper of the Enduris is comfortable with no pinch points. My test for pinch points is to test a shoe on a very steep uphill. Most shoes feel comfortable on regular terrain, and you wouldn’t notice a pinch point until you really flex the shoe on a steep uphill. The upper is a good combination of ventilation and protection, and it stays cool while protecting the toes.

If you try this shoe on in a store and aren’t familiar with a rocker sole (like myself), do yourself a favour and run in them to get a real feel for the Enduris. This is a great training shoe in the trails and will do well in long ultra races.

Wodak, Preisner lead the return to mass racing in Canada

Ben Kaplan

October 16, 2021

Mid-October in Canada means a number of things. The weather begins to turn from humid to cool. The morning dew turns to a crisp frost. The Toronto Maple Leafs get set to begin another NHL campaign that is bound to break my heart. And the Scotiabank Toronto Waterfront Marathon takes to the streets of Toronto.

As the pandemic continues, however, organizers have been forced to make some changes to the event. Instead of a marathon, the Canadian Running Series and RunOttawa, Canada’s two premiere road race organizations, have joined forces to host the Canadian 10K Championships. The race will also be the first in-person, road National Championships since the beginning of the COVID-19 pandemic. This is an important step for running in Canada. On one hand, elite athletes will have the opportunity to run in meaningful Canadian races with excellent prize money. On the other hand, runners of all abilities will have the chance to chase their goals on the streets of Toronto. Although capped at 5,000 people, participants will follow strict protocols, and for many, it will represent their first official race since March of 2019.

As I mentioned, the return to racing is most important for Canadian elite athletes. Deprived of many racing opportunities, professional runners in Canada are flocking to the 10K Championships with an opportunity to capitalize on the prize money put forward by race organizers. The pandemic has heavily impacted Canadian elite athletes, impacting their ability to qualify for international competitions, make their living in prize money, and even impacted ability to find contracts.

The women’s field at the Canadian 10K Championships is led by two-time Olympian Natasha Wodak. Wodak is coming off an amazing Olympic performance. After pacing the race next to perfectly in the Tokyo heat, Wodak finished in 11th place, a historic finish for a Canadian marathoner. Wodak is also the defending Canadian 10K (in-person) champion, a title she won in Ottawa in 2019.

She will be challenged by former Canadian marathon champion, Leslie Sexton, pictured below. Coming off her win at the virtual Medavie Canadian 5K Championships, Sexton appears to be in excellent form as she looks towards a fall marathon. Sexton will be looking to add the 10K title to her resume while capitalizing on her post-pandemic fitness.

Perhaps less known to fans of Canadian distance running is Briana Scott. Like Sexton, Scott also finished on the podium of the recent virtual 5K Championships and is looking to build on that result with a podium finish in Toronto. Scott, who represents the BC Endurance Project, has already has a breakout 2021 campaign with her runner up finish at the Canadian 10,000m track championships.

The women’s field also features other notable athletes vying for the title such as Cleo Boyd, Kirsten Lee, Rachel Hannah, and Erin Teschuck.

Like the women’s field, the men’s field also features Olympians and National Champions. Despite the accolades of many in the field, it is hard to look past Ben Preisner, pictured below in white shirt and green shoes, who was the top Canadian in the Olympic marathon. Preisner has been on a meteoric rise the last couple of months, and at just 25 years-old, is already one of the fastest Canadian marathoners, ever. Preisner’s real test will be to gauge how he has recovered from the Olympic marathon, run just two months ago.

In reality, two-time Olympian Lucas Bruchet is the favourite on the men’s side. Also in the midst of a breakout year, in 2021 alone, Bruchet has won two national Championships: the virtual 5K Championships and the 10,000m track Championships; he also ran at the Olympic Games in Tokyo, made his half marathon debut, and perhaps most impressively, became the third fastest Canadian of all-time over 5,000m, sneaking inside the Olympic standard at the eleventh-hour. Coming off a break, Bruchet is likely the man to beat.

He will face a challenge in the form of NCAA 10,000m champion, Ben Flanagan. Originally from Kitchener, but now training in Virginia, Flanagan recently became a back-to-back champion of the famous Falmouth road race. Just missing the Olympic standard by a handful of seconds, Flanagan typically runs his best in strategic, unpaced races such as Canadian Championships so look for him to be competitive. As a 3:57 miler, watch out for Flanagan to close hard if he is still in the pack.

After finishing 2nd in the Canadian 5,000m Championships, 2nd in the Canadian 10,000m Championships and 3rd in the virtual 5K Championships, Justin Kent will surely be looking to climb to the top of the podium for the road 10K Championships. Kent, who trains in BC with Bruchet, has been slowly climbing the Canadian running ranks and will be a strong challenger for the title.

I would be remiss if I did not mention the Backroads Bandits out of London, ON who are participating, led by 2021 Canadian 5,000m champion, Mike Tate, the Bandits are bringing a strong line up including former USports champion Connor Black, Phil Parrot-Migas, Jack Sheffar and Jeremey Coughler.

The men’s field is rounded out by other notables: Kevin Coffey, Paddy Birch, Aaron Cooper, Blair Morgan, and many others.

Just to make things interesting, I will also pose a prediction for the race:

Women’s Top-3:

Inglis (a Scottish athlete who is in the race)
Sexton
Wodak

Dark-horse: Boyd

Men’s Top-3:

Bruchet
Flanagan
Kent

Dark-horse: Coughler

You can watch the race on the Canadian Running Series YouTube Channel. The women’s race kicks off at 8:00 AM ET and the men’s at 8:13 AM. The full start lists can be found here.

Three More Reasons to Run SuperPower 5K

AttheRaces

October 14, 2021

In person racing has finally returned and what better way to celebrate than at the SuperPower 5K! Toronto’s only cosplay 5K event, this is the race that rounds out FanExpo Canada’s Limited Edition, and takes place on Toronto Island-Ward Island. While you don’t have to dress like a superhero when you cross the finish line at the SuperPower 5K, you’ll definitely feel like one as you get high fives from Stormtroopers, and Ghostbusters not to mention the countless superheroes you’ll be running alongside the race course that’s filled with a few extra surprises along the way. Plus, with this year’s race day one week before Halloween, you might want to take that costume on a test run—literally—or make use of one from previous years. Need another reason to register right now? We’ve got three more for you right. Here.

ONE: Swag Says It All

This year’s race kit is packed with incredible superhero-inspired swag you won’t find anywhere else. Along with the technical race shirt has a unique design that incorporates the Toronto skyline runners will also receive exclusive comic action figures. As an added bonus, runners will also receive a tumbler designed by the legendary comic creator Jim Lee. Talk about a race kit that’s fit for a superhero!

TWO: Exclusive Hardware

Take your #medalMonday moment to the next level with this year’s SuperPower 5K finishers medal. Whether this is your first race or 50th, claiming your medal after you cross the finish line never gets old. Taking inspiration from superhero comic books, this year’s SuperPower 5K medal opens up to reveal a multi-layered comic theme making it a standout addition to your race medal collection.

THREE: Make It a Day Trip
Now’s the time to enjoy this extended summertime weather on Toronto Island! All registered runners have a round trip ferry ticket included in their entry fees. With this year’s race taking place on Ward’s Island, this is the perfact way to round out race day, and the weekend by enjoying a little post-race relaxation with your family and friends.

Not registered yet? There are only a few spots remaining so don’t wait, register today!

The 5 Supplements You Didn’t Know Could Help Get You to Race Day

Sabrina Young

October 13, 2021

As a runner, it should come as no surprise to you that running can take its toll on your body! Whether you’re a seasoned runner or training for your first 5K, getting your nutrition dialled-in from day one can help you get to that finish line strong.

As a running coach, I have worked with more than 50 runners and have found that time and time again, they benefit from amping up their nutrition with a few key supplements. And, although it seems straight forward, supplementation can be confusing—standing in an aisle reading labels is my personal nightmare—so runners often get frustrated and never end up getting what they need.

I’m going to jump into my top five supplements you probably didn’t think could make a HUGE difference throughout your training, recovery and, of course, your performance on race day!

#5 – Immunity.

Have you ever gotten sick right before a race you’ve spent months training for? Ever had to cancel training runs because you’re sick? Or ever tried to run with a cold? It’s all terrible. Running (and any other type of strenuous training) puts stress on your body that can lower your immune response for up to 72 hours! I always recommend vitamin D and omega-3 fatty acids—which can influence immune cells and strengthen your immune system—to my runners. As a bonus, omega3+ triple strength +D3 combines a high dose of those omega-3 fish oils with vitamin D3 for immune support.

#4 – Recovery

Someone wise once said, “you’re only as good as you recover.” I’m a huge proponent of rest days, hydration and foam rolling, but I also recommend collagen to my runners. Here’s why: collagen is the most abundant protein in your body, and basically keeps your tendons, ligaments and other connective tissue elastic. Supplementing with a pure, high-quality collagen can help to help strengthen your movements and prevent injury.

#3 – Anti-inflammatory

Inflammation is the body’s natural response to stress, and training can put stress on the body. For anyone who’s struggling with little aches and pains (especially in those joints), I recommend a turmeric and eggshell membrane supplement. If you’ve never heard of it, eggshell membrane is one of the best ways to reduce c-reactive protein (a clinical marker of inflammation). Rumour has it, eggshell membrane was discovered by an egg farmer who drank eggshell tea every day and never had any joint pain even as he aged, despite his physically demanding work. It’s rich in components of healthy joints like collagen, glysoaminoglycans and transforming growth factor, that help to rebuild your joints after wear and tear. And turmeric helps to dial down inflammation and stress. You can find both ingredients in proven doses in fast joint care+ with fermented turmeric. (The turmeric is fermented in order to make it more bioavailable)

#2 – Nutritional Insurance Policy

Sports nutrition 101: As you train more, your body will start to demand more carbs. I don’t know about you, but when I am training, I move to more starchy sources of carbs as I find that fruits and veggies just don’t cut it. During times like these, it’s important to lean on what I like to call a nutritional insurance policy that gives your body everything it needs: nutrition from those fruits and veggies you may be missing, plus a full spectrum multivitamin and mineral supplement and energizing B-complex. As a bonus, the alkalizing effects of the superfoods can help to prevent post-workout acidosis (think: less stiffness after a run!). All this in one convenient scoop per day that will help to take nutrition off your mind.

#1 – A Healthy Tummy

Tummy troubles affect a large number of runners. It’s called “runner’s tummy” and can often stop you mid-run—or worse—mid race! Taking a bit of care with your gut every day will not only help prevent digestive issues, but will also help your body break down those carby meals (think: less bloat!). The first supplement I recommend is a probiotic, which will help to repopulate your gut with healthy probiotic bacteria to regulate your digestive system and your immune system. If that’s not enough to convince you, there are a number of sports physicians who are now recommending probiotics to their athletes to help reduce training days lost to stress and digestive issues.

Those 5 supplements are ones I take myself during a training program and often recommend to other runners. Know that each individual is different and has different needs so the best thing to do is try out each of these and see which ones your body feels the best on!

Now that I have gone through the supplements you wouldn’t expect, I would be amiss if I didn’t mention the top supplement everyone knows about – Protein.

We get stronger and faster by our body’s ability to rebuild the muscles we fatigued during training. Generally, strong bodies move faster and more efficiently—and in order to stay strong, we must combine training with fueling our body with the protein it needs! But not just any protein will do. It may surprise you to know that most protein powders can cause bloating either due to sensitivities to whey or difficulty digesting the plant components of a vegan protein powder (womp womp). Runners’ tummies are also generally more sensitive due to running stress, which is why I always recommend fermented protein powder to my runners, as the fermentation process essentially “pre-digests” the protein, making it easy for your body to digest and absorb, with no bloat. A no-bloat protein will do wonders for helping your muscles repair while keeping your gut healthy and happy all the way to race day. You got this!

Hope these supplement suggestions help you on your running journey. If you have any questions, feel free to reach out directly to Genuine Health with questions at @genuinehealth on Instagram or customerservice@genuinehealth.com

Music from Home, my running playlist

Ben Kaplan

October 12, 2021

Caroline Marie Brooks (one-third of Good Lovelies) just released her debut solo album, Everything at the Same Time, and it’s an album made during the pandemic, recorded and co-produced with her dear friend Jim Bryson at his Fixed Hinge studio (Stittsville, ON), Dream Date studio (Toronto, ON), and across southern Ontario at many of the featured musicians’ homes. A longtime friend of iRun, Brooks, pictured at the Picton Half Marathon, is a runner and walker and all-around good egg. Here, ahead of her live stream virtual concert on October 17, she picks her ten favourite running tunes from influential Canadian artists in a playlist she calls: Music from Home. “Here are some songs that remind me of home, that give me joy, and help me through the ups and downs—mostly ups!—of running.”

Lido Pimienta, Eso Que Tu Haces

Lido has one of the most beautiful voices on the planet. This is, for me, a perfect warm up song. I’ve been working through some knee issues for the last few years, so I have to start slow and gentle and warm up well before hitting my stride. This tune suits that vibe.

Chiiild, Gone

I have to be careful where I put this on the playlist on a run because guaranteed I’ll change my stride to hit that beat, or even just start dancing mid run! It’s laid back and guaranteed to have me taking in my surroundings with open eyes. I love that feeling.

Charlotte Cornfield, Partner in Crime

“Partner in Crime” is from Charlotte’s upcoming record High in the Minutes. I love the steadiness of this song, it builds gently but keeps this meditative pace.

Tim Baker, All Hands

Tim Baker is known for his work with Hey Rosetta, and his 2019 record Forever Overhead is a total banger. “All Hands” is such a joyful and peppy song. I cannot contain myself from singing along to this while out on runs—I can’t imagine how that sounds to passersby but it’s fun as hell for me!

Jim Bryson & The Weakerthans, Wild Folk

I’ve got SO MUCH LOVE for Jim Bryson. He has been a huge part of my life and career, and when I made my most recent album I knew I’d want him at the helm as co-producer. Back in 2010 he made a gorgeous record with The Weakerthans and I love the pacing of the tune “Wild Folk.”

Liz Stringer, Dangerous

Liz is Australian but spends a lot of her life in Canada. Her album First Time Really Feeling came out mid-pandemic and became the soundtrack to my days. The song “Dangerous” just hits me in the gut and gets me moving fast and hard. Pay close attention to the lyrics…they are masterful.

The Halluci Nation, Tanokumbia (feat. El Dusty & Black Bear)

HIT THAT STRIDE. Such a fun tune, with a killer beat. As someone who often listens to albums in full order, One More Saturday Night would be a killer running record on its own. Full of jams and special guests. Perfect running album.

James Baley, Banishment (feat. Twysted Miyake-Mugler)

I mean the opening lyrics to this song are “Run, Bi*ch, run,” so need I say more? James recently released a collection of songs called A Story. He’s a force of nature, and is taking centre stage. What I like about this song is that it is a good transition into cool down.

July Talk, Champagne (feat. James Baley & Kyla Charter)

This is such a great cool-down song, which I love mostly because of all the beautiful and varied voices that sing on this tune. In particular, I’m really into Kyla Charter’s voice. She’s got big things coming, and I’m looking forward to hearing what she comes up with as a solo artist.

Reid Coolsaet Reviews: ASICS GT-2000 – 10

Ben Kaplan

October 12, 2021

I had the opportunity to test out a handful of ASICS shoes and with iconic names like the GEL Kayano and Cumulus and cool names such as GEL-Kinsei Blast, the last pair I gravitated towards was the GT-2000^®-10. And you guessed it, I liked the GT-2000^® (10) the best.

The GT-2000^® (10) isn’t a flashy shoe, but it’s exactly what I want for my workhorse trainer: enough cushion to keep the legs fresh, but light enough to feel zippy. This is the shoe that I will wear for most of my runs, including long runs.

Once again, I’m really impressed with ASICS’ FLYTEFOAM midsole. It’s responsive and light so I’d have no problems doing intervals or a tempo run in these shoes. Specifically, it weighs 280g (9.9oz) in men’s size 9 and 238g (8.4oz) in women’s size 7. Not as light as your race shoe, but lighter than most daily trainers.

Get your pair online here or at your local running retailer.

It almost goes without saying that the upper is really comfortable. Just about every shoe company has done away with overlays and extra stitching in the past bunch of years. Where some miss is the fit and the GT-2000^® fits nice and snug with enough space in the forefoot. It’s a smooth ride and with an 8mm drop—it’s right in the sweet spot (not steep, not flat).

If you’re looking for that everyday no-fuss running shoe, this is a great option.

Old men, stop giving me unsolicited advice during my runs!

Ben Kaplan

October 12, 2021

The other morning I was running along the MGT and I almost got hit by a bike that cut super close around me (for the record I was on the correct side of the path). Anyhow, the old dude running towards me says: “You shouldn’t run with earbuds in. You are going to get hit because you can’t hear.”

(Which was super ironic since I still had my earbuds in so not sure if he expected me to read lips.) Me: “Dude, I can hear you just fine.”

I would have heard that cyclist, too, if he had rang his bell or said “on your left.” Given that I was running in my Chicago marathon shirt and am in way better shape than he was, he probably should have realized that I’ve been at this awhile. Seriously, dude: Keep your stupid comments to yourself!

Anyhow, I was so miffed that I posted my thoughts on Facebook. Sadly, but not surprisingly, many of my female friends have also had similar experiences.

“I get it, too. Typically from older men,” said one of my friends.

“Maybe we should consider swapping out race shirts with ones that just say: MIND YO BUSINESS.”

“I got mansplained to on my workout this morning,” said one friend. “It made me so mad I ran faster.”

“I feel like in the last few months it just went overboard in frequency,” said another running friend. “We all need to run together more and show ‘em we could kick their butts on the course!!”

Why do men—older men in my case, but apparently men in general do this—think it’s OK to give us unsolicited advice? In addition to the earbud comment I have been told, among other things:

not to run too close to the middle of the path on the MGT,

not to run by myself on trails

and my favourite, run with a light.

The last one, in itself, is solid advice, but did you really think I intentionally set out to run in the dark without a light? Or maybe, just maybe, I misjudged my distance or speed and got caught closer to twilight than I planned (not complete darkness) as did the guy running ahead of me to which I noticed you didn’t offer your “friendly” advice!!!!!!

I don’t think I come off as helpless or clueless. In reality, some of these men aren’t much older than me so I don’t think it’s a “dad” thing, either. Honestly, this is almost as annoying as the guy who rides back and forth by you a few times before he tells you he likes your running skirt. OK, the latter is a little more creepy than annoying, but no less welcome.

I am a strong, smart woman who doesn’t need a man telling me what to do. So please keep your comments to yourself or don’t be surprised when I tell you what to do with them.

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