Winston Cook is the president and CEO of Henley Financial & Wealth Management and he’s interested in working with runners. Cook, with 28 years of experience in the financial markets, is also the husband of a senior executive with Athletics Canada. He believes that when it comes to future planning and wealth management, runners make particularly savvy clients.
“The running community is the biggest bunch of planners that I know,” says Cook, a half marathon finisher who has watched his wife finish marathons in Boston, New York and Chicago. “If you want to run Boston, you have to have a plan in place; you have to train—that’s all goal-setting, and that’s essentially what my entire business is about.”
Cook’s business is a full-financial wealth management company that provides a wide spectrum of financial services—from investments, savings and living benefits to “death insurance,” which no one wants to talk about, but often times, at the exact worst moment, becomes the most important problem he solves.
“You’ve done everything you can possibly do for your children, given them every opportunity and then the rug is pulled out from under everyone, and now your loved ones are told to figure it out,” says Cook, who thinks hard discussions are the best ones to have when dealing with something as important as financial planning. “If you plan for the inevitable, you can help your loved ones, not only in the future, but for generations to come.”
The planning aspect of one’s financial security isn’t the only area where being a runner dovetails with being financially astute. According to Cook, runners are adept at delaying gratification and used to both exerting discipline and planning for the long, slow run. Things we do as part of our hobby are also characteristics which will help us improve our retirements and live comfortably in our old age.
“A runner would never show up at a race without preparing, you make a diligent plan and execute it because you know that’s the best way to cross the finish line,” says Cook, adding that the one time he didn’t follow his own advice, at the Seattle Half Marathon, it was such a brutal experience that he never ran that distance again. “Life, racing, training, saving and planning are all basically the same thing—you do everything you can to give yourself the best possible outcome.”
There are many types of insurance, beyond life insurance. And Cook says that insurance companies often rate their clients based on age and health. Since Cook’s Company is an unaffiliated brokerage—he spent a decade working with a major insurance company, but left because he felt his employer was more concerned with their own bonuses than with their customer’s health – he’s able to seek out the best plan for each individual client. He has no ulterior motive or parent company to serve.
“All I do is listen to my clients and put the right financial needs in their hands,” says Cook. “I’ve been in the business long enough to know what works and what doesn’t, and, just like with training programs, there is no one way to reach your optimal performance—you need to make a plan, monitor it diligently, and keep adjusting as the unexpected inevitably occurs.”
Runners, of course, know that anything can happen on race day. And Winston Cook knows, as we all do, that only one thing in life is certain, and the best way to approach that is to be prepared. Speak to Cook for a detailed analysis of your finances. And prepare yourself for life, and death, as if it were race day.
For more information, and to schedule a consultation with Cook, please see HenleyFinancial.ca.
When my dad told me last fall that he had prostate cancer, I felt numb. There was fear, sadness, and anger. But at first, just numbness.
It’s a feeling that unfortunately has become rather familiar to me over the years. And I know I am in no way unique in that experience. Cancer, and particularly prostate cancer, is prevalent in my family. Both of my grandfathers died of cancer. Both of my grandmothers and my aunt have survived it. My uncle, who had already survived testicular cancer when I was younger, went for a test after my dad was diagnosed and found out that he too had aggressive prostate cancer requiring immediate treatment.
Friends. Family. Colleagues. The list goes on and on. And odds are it is something that I might have to deal with in the future as well.
So, this year, I wanted to do something to honour all of those who are fighting or have survived cancer, and Mo’ Hundo is the result of that.
Running has always been my escape. Last fall, after finding out my Dad’s news, I woke up and went for a very long and hard run. The day my Grandpa Bruce died, I wrote his name on my shoes and I went for a run. Six years ago, I ran from Toronto to Niagara to honour my other Grandfather, Jim, who passed away from prostate cancer that had spread throughout his body. It was the hardest thing I’d ever done before. We raised a ton of money for Movember. Funds that have helped people navigate an already terrible time in their life.
So what is Mo’ Hundo? It’s my attempt to run 100 miles in 24 hours in Ottawa for Movember and Men’s Health. I’ll be starting at 9pm on Friday the 13th (I know, it sounds ominous…) and running throughout the night and most of the next day. My routes will take me all throughout the city, so if you’re an Ottawa resident, please keep your eyes peeled for my blue t-shirt!
Apart from simply sharing the story, I’m hoping that other people across Canada will join in as well. Walk, run, cycle…whatever it is, and tag #mohundo on social media and on Strava. That is what will help keep me going when things get tough.
After only a few specific workouts in August followed by decent back to back Time Trials, a 36:08 10 km Sept 12 and a 17:10 5 km Sept 19, it was time to shift gears and get on the trails to prepare for my first ultra. The idea of softer surfaces, exploring new routes, and learning a new type of running during the fall season was very appealing to me. I had planned to run the New York City Marathon so it made sense to keep an early November date in the calendar. Honestly, just having something in the calendar to train for, even if very different from past events, is what has kept me going since March.
Reid Coolsaet, Olympian and my coach, put together a good training plan and suggested I run my ultra on the Sulphur Springs Trail Race route for my unofficial debut. I knew I would head in the direction of ultras and trail running someday—and after 19 marathons on the road, it would provide an entirely different experience. I had a modest average of ~125 km/wk for most of August and took a few lower mileage weeks of ~95 km/wk in mid September before increasing to ~160km/wk for my three peak training weeks before tapering. My highest mileage week was 165 km, which included a peak workout of 27 km at 4:00/km within a 42.2 km run on rolling roads and trails.
I ran our local trails, some technical, and got out to Sulphur Springs once a week with friends, Tina, Scott, Dale, and Jodi, who were very gracious to guide me in this new territory. I enjoyed getting to know them more, hearing about their wildest trail and ultra adventures, and making mental notes about how to switch from road to trail running. Jodi inspired me to work on my trail legs (hopping, skipping, agility), Tina took me out for my first ever Sulphur run, Dale inspired me as a previous 100-mile record holder, and Scott told me that overuse road injuries could be replaced by acute trail injuries due to falls.
In one race, he once broke a finger on each hand.
When planning for my ultra, during a time with no official races, my biggest concern was getting lost along the course. So when I heard that Connor’s Runners, a group from Oakville, was planning a supported 25 and 50 km run the same weekend, I contacted them. I learned that physical distancing and other COVID-19 protocols would be followed, the course would be marked, aid stations would be available, and they would be happy to have me. The only drawback was that the route would actually be 54 km with more technical footing and likely over 1,000 m in elevation gain. To put it in perspective, the Boston Marathon is considered to be one of the toughest marathons due to the hills—with a total elevation gain of 250 m.
I would be up for an even bigger challenge, but decided this was the best way to go.
My next concern, after getting lost, was how I would handle the roots, rocks and single tracks. I had a few falls in the summer and early fall, and up until about a week before the race, I had only run an easy pace on the trails. So when I did a short workout on the local trails I was pleased with the small amount of confidence I gained in handling the footing with a faster pace. I think having higher knees was the reason for this.
The few days before the race were fairly uneventful and predictable. I tried to stay off my feet as much as possible and consume the familiar diet of carbs, carbs, carbs. Due to much higher than seasonal temperatures for November, I made sure I was well hydrated and prepared a full amount of fluid for race day. I stuck with my usual concentration for my fluids, using eload hydration and eload fly for a total of 2.5 L (~2 cups per bottle x 5 bottles). Each bottle had an Endurance Tap gel taped to it and I carried an additional equivalent of 5 gels in a soft flask that I could consume between aid stations. Like I do in marathons, I alternated between consuming my fluids and gels so as to have a steady source of carbohydrates and minimize any gastrointestinal upset.
Race morning had me up at 4:00 am so that I could get in my usual plain bagel with honey and 2-3 cups of coffee before a 7:00 am start time. After arriving at the parking lot/start line—a mere 20 minutes from home—I chatted logistics about the run with Steve Connor who organized the day and was even more gracious to let me bring my own bottles. I did a short 1 km warm up, shed a few layers of clothing, took in a few last minute tips from Jodi, Tina, Cynthia and Mike, and lined up with the nine or so others who were doing the 54 km, including Steve Killeen. Scott Myers and Jon Kilmartin also started with us as they were kind enough to take Steve and I for the first 27 km loop. Unfortunately, Scott had an injury that flared up so Jon took over.
For the first loop, I stayed with Steve and Jon, enjoying their conversation as seasoned ultra and trail runners, while reminding myself to respect the run. As we say, “the marathon starts at 35 km,” Scott had once told me that the ultra starts at 42 km. We really didn’t know what pace I would run, mainly due to the unpredictability with how I would handle the course. So right from the start, I decided to only look at my watch for km markings in order to time my fuelling. We took a few wrong turns, which didn’t cost us that much, and actually provided some relief to further allow myself to just roll with it. Steve and I chatted a bit about our daughters’ hockey, and Jon provided tips and encouragement along the way. Eventually we made it back to the start where Jon left to take his kids to soccer and Reid would join me for the second loop. Unfortunately Steve had to stop a few km into the second loop due to a problem with his ankle.
Reid asked me how it was going and we chatted for a bit before plugging away to my 54 km. I told him that I was benefiting from drinking the full amount of fluid I prepared, but definitely noticed the difference in consuming ~500 mL every 10 km with this event vs ~250 mL every 5 km with a marathon. I have big respect for runners who carry full fluids with them in vests on non-supported runs. I had used my Saucony Haul Lite Pack a few times, but wasn’t quite comfortable with it yet, and decided against using it due to the aid stations. I kept plugging away at the kilometres, up and down the hills, eventually following Jon’s advice to walk up the hill if you can’t see the top. As I was starting to fatigue and not lift my knees as high, I told Reid I was concerned about tripping.
He would let me know of roots and rocks to watch out for and it wasn’t until an easy section when my mind wandered, that I had my one and only tumble for the day.
Fortunately it was minor and I quickly popped up after doing a gentle roll, which was much better than tripping over a root and flying through the air when time seems to stand still and you hope you don’t land on a rock. Much like a marathon, there were parts of the run that felt better than others, but for the most part I think I succeeded in giving a consistent effort that allowed me to feel pretty good in the remaining 6 or so km. I had twice completed two of the three most difficult parts, K2 and Three Sisters, and had only the second Martin Rd. hill to do, which is the final ~ 1km.
I was grateful for the smiling faces of runners from our Bayfront Endurance and Paris Runners Den groups along the way and at the finish, and happy to not have to push for any particular reason to get across the line, particularly Martin Rd., my least favourite part of the entire loop. Steve C. gave me my “Connor’s Runners Be Awesome” medal and I was officially declared an ultra runner. We cheered for Reid as he reclaimed his Martin Rd. Strava segment after his 27 km warm up with me, and chatted a bit at the finish before heading home.
What I Learned
In road racing, with specific goal times, you can have the mindset to make up for time lost on turns, hills, and windy sections. In the early kilometres of my first trail ultra, thankfully I knew to toss this out of my mind.
Intake can go way beyond sports drinks and gels in ultra distances. From pickle juice for cramping to sour patch kids for variety, fuel and flavour fatigue, anything goes. Thanks for the tips, Mike and April. I’m sure I will use these in the future.
There’s even a special way you should tie your shoes on trails to prevent heel slipping. Thanks again, April. And thanks Jodi, for telling me not to tie my shoes too tight to prevent lace bite, which I did get in the foot of the shoe I had already tied before you suggested it to me. I always wear sunglasses when running the roads. On the trails I used lenses in my Smith glasses that I flipped back and forth while in and out of shadows and the sun throughout the run. While perhaps an obvious statement, a slightly heavier trail shoe over a lighter road shoe is a must for technicality over speed. I wore the Saucony Peregrine, a favourite among many trail runners.
Ultra running on trails isn’t easier, or more difficult, than road running.
The two are very different:
The slower pace on the trail decreases the physical intensity, but you are running for that much longer.
The softer landing is easier on the body than the pounding of the roads.
In the marathon, you try to think about very little for as long as you can, waiting until you need to rely on your mental strength. With trail racing, your thoughts can wander a bit because you’re out there for so long, but you always have to be thinking about your footing. In road racing, you can establish a rhythm, a steady pace. In trail running, everything is always changing. You get relief on a flat part for one moment, and then are working up another hill the next.
Yet they are the similar:
Fuelling and hydration is key. You must plan, practise, and implement what works best for you. The beating your legs take on the downhills is similar between trails and roads. At least, that’s what my quads are telling me today.
Long distance running is mentally challenging. Although the intensity or duration was not even comparable to that of childbirth, I found myself thinking back to it, about the longest amount of time I have endured a physical challenge.
My strengths and weaknesses on the road are similar on the trails e.g. I’m good on the uphills but sloppy on the downhills. Jon reminded me to not dig in my heels on the downhill, particularly with the leaves that could cause me to slip. I’m happy to learn.
Where they are different and the same:
The most common comment and question after a marathon, “Congratulations! Enjoy the downtime. When is your next one?”
From the ultra runners, “Congratulations! Welcome to the club. So, when is the 50 miler?”
Ultra runners are some of the kindest and most generous people. The community is very warm and friendly and I look forward to experiencing more of this once we return to official races with large groups of people.
I can’t remember the last time I felt this sore after racing. Although at a much different pace on the trail, ~2 min/km slower than my marathon pace, I have never run for so long on such a difficult route. My body is reminding me today of yesterday’s 5+ hour effort.
Reid, thank you for being a great teammate and now a great coach to myself and many others. I was grateful for your navigation and support in the second loop.
Dale, thank you for suggesting many years ago that I try to make the Olympic team, back when I shrugged it off as a long shot. Here I am, now an ultra runner, after you gently nudging and patiently waiting for me to try it when the time was right. Let’s see where this takes us!
I have so many more to thank as I continue learning from them, and enjoying more about this wonderful sport of running. I look forward to finally racing that 20th official marathon and believe I will always keep road runs in my routine but am also looking forward to that official ultra race on the trails. It’s exciting to be starting a new chapter.
Photographs by Jodi Gallo.
Inspired by Krista? For more on ultra-marathon running, read how to transition to an ultra from a marathon by Josh Seifarth, right here.
We’ll check in with Kirsten Parker of the Manitoba Marathon, one of many runners and race organizers who is adapting to the unusual circumstances this year. We will talk to a runner who lost a friend and then dedicated a marathon to her. And an incredible story of a runner named Sam Heath who suffered a heart attack after run, fell into a coma, and then came back to his training. Running, he says, saved his life.
Generally speaking, most marathon runners have more than enough ‘speed’ to carry them through an ultra (in my opinion). With that, here are some of the key things that a typical road racer might need to develop to really have a great trail ultra:
Nutrition: although the distance may not necessarily be too much longer than a marathon (in the case of a 50k), the time you’ll be out there is much more—you’ll need to be prepared to fuel for 5-6+ hours at a lower intensity, which means you may be able to handle more solid, real foods
Eccentric Loading: the amount of downhill running in ultra trail racing is much higher than road racing and is where most of the muscle damage occurs. To prepare well for an ultra you’ll want to ensure you do a healthy amount of descending to prepare the legs for this on race day
Technical Running: unlike the roads, trails are much more variable in foot placement and stride length. If you are venturing into the ultra trail world for the first time you’ll definitely want to invest time in getting familiar with running on rocky, root-filled, technical trails as this is where a lot of time can be lost
Pacing: given the length of the race (time-wise), it is very easy to push too hard in the early stages of the race. Further, you aren’t going to have consistent splits to compare as each kilometre of the race is going to be so different. The most reliable objective measure of effort is going to be heart rate combined with perceived exertion. If you are ever in doubt in the first 75% of the race you should probably slow down!
Gear: as road racers we’re all used to choosing the lightest shoes and minimal clothing, but this doesn’t work for ultras. You can lose huge amounts of time (or become unable to finish the race) based on the gear choices you make before the race even starts! Test out footwear, clothing for all conditions (as conditions vary a LOT in trail ultras), and running packs during training as you’ll find you will need to be prepared for a lot on race day.
Josh Seifarth is a distance running coach from Windsor, now living in beautiful Vancouver, BC. With a background in Exercise Physiology, he began coaching distance runners 10 years ago starting with his (now) wife Dayna Pidhoresky. After a decade of work, Dayna was able to win the Canadian Olympic Trials Marathon, securing her position on the Canadian Olympic Team for the Tokyo games. In the fall of 2019, Josh joined the Mile2Marathon coaching staff and has been expanding the athletes he works with while also helping to build the M2M Burnaby branch.
It may seem counter intuitive to recommend participating in a team event during a pandemic when we are asked to maintain social distancing outside of our immediate family circle. But now is the best time to run with teammates more than ever…in a social distancing kind-of-way.
The ASICS World Ekiden 2020 relay ‘race’ is one such event that you and six of your family/friends can participate in for free. It’s a global relay that will motivate, inspire and test your ability as you prepare to compete against teams from all over the world.
What is Ekiden? The characters of Ekiden 駅伝 means ‘stagecoach’ and the means of transmitting communication with messages delivered from station to station. Today, it’s a long distance race in stages, and in the case of the ASICS World Ekiden 2020 challenge the total distance is 42.2K. Each runner has a ‘tasuki,’ or a cloth sash that is similar to a baton and is handed off to the next runner as they complete their distance. Stages can be divided into six distances such as, 5K (3 runners), 10K (2 runners) and 7.2K (1 runner), but teams are not limited to any specific number of people.
Ekiden is more than just a race, it represents camaraderie, perseverance and a sense of unity with the passing of the tasuki.
See below about how you can participate in The ASICS World Ekiden virtual challenge that starts on November 11th, until the 22nd. Interested parties can sign up now using Runkeeper™ for free. Remember to celebrate your achievements using the hashtags #ASICSWorldEkiden #iRunNation.
Team iRun Magazine Ekiden will be hitting the road this month to compete in the ASICS World Ekiden event. You can follow our team performance on the iRun Instagram account.
Have you heard? The Santa Shuffle is back for its 30th anniversary–virtually! From December 5-12, we invite you to join this reimagined event to support local Salvation Army initiatives that help Canadians in need, during COVID-19 and beyond.
What is the Santa Shuffle? Held in 35 cities across the country, the Santa Shuffle is a 5K Fun Run and 1K Elf Walk for all ages and skill levels. Funds raised go towards The Salvation Army’s critical services such as food programs that provide relief for families, shelter for those experiencing homelessness and rehabilitation for those struggling with substance use disorder.
Here’s what to expect from the Santa Shuffle this year:
Week-long event so you can participate in your community at your own pace
National contests (with prizing!)
Best-dressed categories: Individual, group and pet-edition
Top runner: Top three in the country and top runner in each province
Virtual opening and closing ceremonies hosted on the Santa Shuffles’ Facebook page
So, lace up your running shoes and join the Santa Shuffle for its 5K Fun Run and 1K Elf Walk!
Sportstats, the world’s largest timing and results company, continues to grow with the announcement of its newest brand additions, VirtualRun.World and Race Supply. Created in response to the cancellation of events by the COVID-19 pandemic, VirtualRun.World keeps people active and engaged by offering the ability to race virtually. Currently shipping in Canada, the United States, and Australia, the brand continues to grow its global presence.
VirtualRun.World strives to offer a premier virtual racing experience with the opportunity to submit results, see rankings, interact with an online community, and earn high-quality, beautiful, themed medals. Thousands of participants have already chosen VirtualRun.World as their virtual race destination. This move into virtual racing brings with its new offerings for race organizers and the ability to pivot from in-person to virtual events.
Race Supply aims to help organizers host and prepare for their events, while making this process as easy and stress-free as possible. From bibs to shirts to best-in-class medals, Race Supply offers a one-stop shop for race kits, along with access to design, fulfillment, and customer service teams. With the introduction of VirtualRun.World and Race Supply, Sportstats continues to offer the same great level of service it has become known for, beyond timing and results.
VirtualRun.World and Race Supply join existing Sportstats brand, iRun. Acquired by Sportstats in 2014, iRun informs and inspires runners with a uniquely Canadian perspective on the activity and sport. Now available in digital format, iRun continues to expand its reach, providing education, motivation, resources, and advertising opportunities.
SPORTSTATS EXPANDS
From timing, live tracking, and results, to advertising and virtual race hosting, to race kit supplies and fulfillment, Sportstats is growing and evolving with the ultimate goal of helping its clients continue to produce world class events.
“We are so excited to bring this new brand and services to the industry. The introduction of Virtual Run World has enabled our company to keep the entire workforce during the pandemic and they have offered incredible customer service along the way,” says Marc Roy, CEO.
The largest sports timing company in the world, Sportstats has offices in Thailand, Singapore, Canada, and the United States. With more than 1,300 races timed annually and more than 2-million athletes timed in 2019, Sportstats remains the world’s leader in event timing. The company was founded in Ottawa, Ontario, in 1991.
About Virtual Run World
VirtualRun.World is a premier virtual athletic world, where runners, cyclists, and walkers alike compete and participate in virtual events. These events range from unique challenges to traditional distance races and other out-of-the-ordinary race concepts. VirtualRun.World strives to create a positive and inclusive virtual race community, where everyone feels welcome.
About Race Supply
Race Supply is a one stop shop for hosting an event, whether in-person or virtual. With access to registration and results page setup, a design team for branding, a fulfillment team to ship race kits, and a customer service team to support your participants every step of the way, Race Supply makes it easier than ever to put on your event. Choose from premium medals, shirts, and digital or printed bibs to customize the race experience.
Charlotte Brookes of the Canada Running Series is normally organizing events right now, but she just completed her first marathon. We’ll talk to runner and musician Amy Spurr-Caveny who finished a virtual marathon in under 3 hours. And Canadian Olympian Reid Coolsaet, who is adapting like everyone else this year, and also has some interesting comments about some of the new running shoe technology.
Topping this pasta dish with a poached egg packs a little more protein into a nutrient-rich meal. Nutrition fact: Adding spinach with vitamin C-rich cherry tomatoes helps your body absorb the iron in this leafy green.
Ingredients
2 poached eggs
1/2 lb (0.3 kg)linguine, cooked
2 cups (500 mL)cherry tomatoes (1 pint)
2 cups (500 mL)spinach
1/2 eggplant, cubed
2 cups (500 mL)marinara sauce
2 cloves garlic, thinly sliced
2 tbsp (30 mL)olive oil
10 leaves fresh basil, chopped
2 tbsp (30 mL)parmesan, grated
1/4 cup (60 mL)white wine (optional)
DIRECTIONS
ONE: In a nonstick sauté pan on medium heat, add in 1 tablespoon of olive oil. Add in the eggplant and sauté for 2-3 minutes, until nicely browned.
TWO: Add in the garlic and the second teaspoon of olive oil and continue to cook for another minute.
THREE: Add the cherry tomatoes and allow them to start to brown. Then add the spinach to the pan and toss with the eggplant and tomatoes.
FOUR: Add in the cooked pasta and toss until fully coated in the sauce.
FIVE: Distribute the pasta over two plates, garnish with fresh basil and parmesan and top with a poached egg.
Recipe provided courtesy of Egg Farmers of Canada.
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