The Virtual Canadian 10K Championships, and a Chance for You

June 25, 2020

Dylan Wykes is an Olympian, founder of Mile2Marathon Coaching and the new elite runner coordinator for the Scotiabank Ottawa Marathon. We all know by now the deal with races. They ain’t happening. However, Wykes, working with his race director Ian Fraser, has created a Canadian 10K Championship, to be held virtually on July 1. It’s the first race of its kind and features a challenge component for the regular middle-of-the-pack hoofer. Teams of ten can work together and run 1K splits in the hopes of beating our elite champions. Ben Kaplan caught up with Wykes as their children wailed in the background.

BK: Thanks for doing this. I feel like it’s interjecting a shot of fun into an otherwise dreary existence.

DW: I said to Ian, ‘Would you ever do something for the elites beyond having them do the mass participation virtual races, in terms of having structure and prize money?’ He was receptive to it and we bantered around and came up with a few different scenarios.

BK: And you just called up your friends, racers like Natasha Wodak and Rachel Cliff?

DW: Basically. It was just people I know in the running world who I thought would be into it and everyone who had signed up for the real race, and just went from there. It was probably a week ago.

BK: Is that usually how long it takes to set up a race?

DW: In an ideal world, this would’ve been set up months and months ago. Elites want time to prepare but: it is what it is. I think it’s an opportunity for people who are in shape and who’ve stayed in shape and others, who haven’t been doing a lot, are saying, ‘I’m out,’ and that’s cool.

BK: It’s cool that it’s on Canada Day and racers have a six-hour window to complete their race. Results will be posted on Sportstats.

DW: People can log on and see who’s winning at any given point in time. The idea is to have some fun, race, and give people something to do.

BK: How do you know that people won’t cheat?

DW: We thought about that. We thought about maybe limiting it to ten people and get their route accredited, but you know what? We didn’t have the resources for that, and also we have to trust everyone to be honest. We’re asking people to have video evidence, and asking racers to do an out and back course, so they can’t just run down a mountain. This is a competition and a race, but we want people also to recognize the fun element.

BK: I think our world is small enough that we can basically trust one another.

DW: I hope we don’t get into a situation where so and so gets beaten by five seconds and gripes that so and so’s course is faster. It’s inevitable. And GPS data isn’t accurate. I mean, everyone’s watch has different distances and times. But I think we need to all take a small step backwards and step back from our uber-competitiveness and realize this might be an odd scenario where things come out a bit wonky, but I’m an optimistic person. I think we’ll be fine.

Rachel at the 2017 Ottawa Race Weekend. Source: Victah Sailer/Photorun.net

BK: If someone cheats at this they should forever have their sneakers encased in concrete.

DW: Cheating in general is kind of mind boggling. It’s a hard thing to wrap your head around but if I see a huge outlier, I’m not afraid to call someone out.

BK: I have faith in runners. Let’s talk about the competition aspect for runners like myself and my crew—runners who have a chance to race against you.

DW: It’s a Beat the Champions thing and the coolest thing about the sport of running is that anyone can interact with the top people. Any runner who competes at the Scotiabank Ottawa 10K lines up at the same start line as the top Canadians in the country. So we’re trying to give people that same opportunity. You can’t see people running live in person—to see how fast they whip past—but in the sense of running 1K splits with your team, it gives everyone a sense of what it means to be elite.

BK: It’s like the Kipchoge treadmill challenge they had at the Chicago Marathon.

DW: Exactly, and we did this in 2012 at Forerunners, where I used to work in Vancouver. We had a relay on the track and people tried to run the pace I was doing in the marathon for 200-metres or as long as you want. It was a lot of fun and hopefully it just gets people running.

BK: The New York Marathon just cancelled, Berlin. What’s your take on the state of racing?

DW: It’s tough. You have to give people the opportunity to mourn the loss of their race. For a lot of people, these races are lifelong goals. Hopefully the opportunity will be there in the future. I was supposed to run Boston this year and it didn’t happen, and now we know it also won’t happen in the fall. It’s disappointing, but I think you can find a silver lining.

BK: Which is?

DW: Many of us get stuck in the cycle where we run marathons or even races in the spring and the fall. Obviously now that didn’t happen. So it’s a chance to train for different things, switch up your training and remove the pressure of a race on the horizon.

BK: Well, except for the Canadian 10K Championships.

DW: Right. The pressure for that one is real.

Garlic Shrimp and Asparagus Noodle Bowl

Anna Lee Boschetto

June 23, 2020

An irresistible vegetable and protein mix, this Asian-inspired noodle bowl is a quick-fix solution for a summertime meal. Even if you don’t have asparagus in your fridge, you can try substituting broccoli or get creative with the vegetables you have on hand.

Serves 4

INGREDIENTS

½ cup rice wine vinegar or rice vinegar
¼ cup toasted or regular sesame oil
1 zest of lime
¼ cup fresh lime juice
⅛ cup mirin rice wine
⅛ cup less sodium soy sauce

Noodle Bowl

⅔ pound large black tiger shrimps, peeled and washed
12 asparagus spears, trimmed and cut into 1-inch (2.5 cm) pieces
3 cloves garlic, minced
⅛ cup olive oil
1 zest of lemon
1 tbsp fresh lemon juice
¼ tsp EACH salt & pepper
8 ⅛ oz rice vermicelli noodles, prepared according to package directions
4 soft-cooked eggs, peeled and halved
1 avocado, peeled and sliced
½ cup sliced green onion
Black sesame seeds for garnish

DIRECTIONS

ONE: Dressing: In a small bowl, whisk together rice wine vinegar, sesame oil, lime zest and juice, mirin and soy sauce; set aside.

TWO: Bowl: In a medium bowl, coat shrimp and asparagus in garlic, olive oil, lemon zest and juice, salt and pepper. Heat a large skillet, over medium-high heat, add shrimp mixture and cook, stirring often, for 6 to 7 minutes or until shrimp are cooked.

THREE: Divide cooked noodles, eggs, sliced avocado and shrimp mixture between four bowls. Sprinkle with green onions and black sesame seeds. Drizzle with dressing.

Tip: You can substitute the mirin rice wine for 2 tbsp (30 mL) white wine and 1 tsp (5 mL) sugar.

Recipe provided courtesy Egg Farmers of Canada.

iRun Radio

Why I Run

June 22, 2020

On this edition of iRun Radio:

Howard Cohen has completed the Ottawa Marathon every single year it’s been run. We’ll talk to him about the unusual circumstances of this year’s event.

We’ll share the story of a runner who found a way to go around the world, sort of, in 80 hours.
And author Becca Pizzi will join us. She is one of a very exclusive club of runners who have done seven marathons on seven continents in seven days.

Dads Explain Where the Road of Parenthood Has Taken Them as Runners

Anna Lee Boschetto

June 20, 2020

Whether you’re an Olympian or hitting the pavement training for your first 5K, becoming a parent changes you as a runner. For dads the shift happens rather suddenly, some might even say they weren’t prepared for how becoming a father would change their perspective and others discovered running because they became a parent. For many lacing up and hitting the roads and trails has been a way through and forward many challenges. In honour of Father’s Day, we rounded up dads who are elite runners and ones who came into running later in life to find out how being a dad changed everything. In fatherhood, and running here’s what they had to share and how they are all finding joy every step of the way.

“Being a dad has changed my perspective of myself and my running. Before having kids my identity was very much tied to being a runner. Kids live very much in the moment and can really help provide a good perspective. For me now, I can really separate my running from my family life when I need to. Prior to kids I would dwell a lot on the finer details of training; my exact splits in workouts, the total mileage in a given week, etc and sometimes that would greatly impact my mood and my overall outlook on things. Being a dad when you walk in the door from a workout, good or bad, it doesn’t really matter to the kids. They simply want to hang out with their dad, regardless of whether I ran 3:00/km pace or 6:00/km pace on my run. But it’s also nice to be able to share the sport with my kids. Getting back to the simplicity of the activity of running and enjoying movement is really what running is all about. And when I run with the kiddos I’m really reminded of that. They get such joy from just running; it’s not about the time on the watch or the place you finish.”–Dylan Wykes, Canadian Olympian, Ottawa, Ont.

“As a dad who battles chronic illness (Diabetes and Crohn’s Disease), I offer my boys a perspective in life that I hope they can continue to carry forward in their own lives. My boys support me on my bad days where a weekend can be spent resting and healing. They also know that a few days later, I am back on the road, pushing myself and making them cheer, wonder in awe, and give high fives all around. I am a firm believer that a happy parent makes for the best parent. For me, happiness includes running and it gives me time for myself, to recharge and approach single parenting with renewed energy. Through my running and cycling, I hope to set a great example for my boys and to teach them about dedication, perseverance, and that our struggles in life do not define us or set our limits. To all the dads out there, Happy Father’s Day. Let’s continue to be amazing examples for the little people in our lives.” —Mark Hanlon, Kewsick, Ont.

“As someone who was not very active prior to starting to run three years ago, running has helped me become a better parent in a couple ways. Joining the vibrant & supportive Toronto running community later in life, my family and I are amazed that in three short years I have already run several races ranging from 5K to 42.2K. This level of physical activity helps me keep up with my energetic nine-year-old daughter and be a positive role model for staying active and working towards a goal. My daughter refers to my finisher medals as gold medals. In her mind I am an Olympian. As a parent, one of my fondest running memories was my daughter running the Oasis Zoo Cubs Run because she wanted a gold medal of her own. Last year at the Scotiabank Toronto Waterfront Marathon, I could hear my daughter’s voice so clearly over the thousands of people in attendance cheering me on as I crossed the finish line of my first marathon. As my interest in running has evolved, I read more frequently it be a more informed runner. It’s common for the two of us to relax at the end of the day and read together. I can say with certainty, that running has helped me become a better parent by inspiring my daughter to be involved in sport and to continuously learn.” –James Durling, Toronto, Ont.

“Becoming a parent has changed my running for the better. Having little ones running around like dinosaurs and constantly asking you to play with them or yelling for a snack, forces you to be more organized with training, meal prep, sleep, and mobility. With children, you are forced to have it planned or it doesn’t happen. Before becoming a dad, missing a run or having a bad workout would have put me in a bad mood. Now I am happy and thankful just to be out there. If I can’t get a workout in, I don’t let it ruin my day. I have also found my motivation has changed. I was always focused on goals and races and while that drive is still there, now the focus is more on my physical and mental health and being a positive role model for my boys. This new focus makes running easier to lace up even when the weather is bad or when I don’t have a race to train for. When I am running, I am more organized, I can let go, I feel better and think more clearly! Being well and being a good parent go hand in hand. I think many would agree, without running parenting would feel a lot tougher.” –Kris Sheppard, Co- Founder The Runner’s Academy, Toronto, Ont.

“Being a distance runner I’ve learned patience, which is great to have when raising kids. Having kids has helped me put running into perspective. Running isn’t as high on my importance list anymore, that helps take some stress away. You can’t dwell on a sub-par race when you get home to a busy house.”–Reid Coolsaet, Canadian Olympian, Hamilton, Ont.

“Running has created a forum for me to spend time with my girls, to teach them life lessons and to lead by example. When my girls were young, we ran all summer in anticipation of the upcoming cross-country season. Running on the trails together was a shared growth experience I will always cherish. As the years moved on, running served the purpose of cross training for other sports. Teaching my girls grit and determination while doing hill-repeats at Sunnidale Park in Barrie helped them understand how to push forward in other areas of their lives. I was lucky enough to run shoulder-to-shoulder with my daughters as they learned that a dad who practiced what he preached. They saw me always work hard and run the road less travelled. Whether in my running shoes or corporate dress ones, my girls always knew I’d go the extra mile. This Father’s Day, I’m thankful for running but I’m even more thankful for the time it gave me with my girls.”–Mark Gray, Waterloo Ont.

“I found running in the past 7 years and my biggest motivation for starting were my two girls. Running, fitness and play is at the core of how we hangout as a family. From bike rides to hiking to family runs to playing organized sports like volleyball and basketball, we are a family that has trouble staying still for too long. Running helps me to stay focused on a healthy routine and make consciously better decisions for myself and my family. I want my girls to look to my running pursuits and accomplishments as proof that no matter when you start something, if you apply yourself and work hard, you’ll find success. I’m thankful every Father’s Day for the opportunity to celebrate being these amazing girls father.–Jay West

Virtual Run to Celebrate the Great Lakes

Ben Kaplan

June 19, 2020

The summer landscape is shaping up for runners to be devoid of actual physical races, which is a good thing. We do not want to add to the burden on the taxed Canadian healthcare system. Virtual events will be a runner’s summertime best friend.

A new event that we love—for cyclists, paddlers, walkers and, yes, runners like you and me—is the Great Lakes challenge, a combined series of events that allows participants to swim, paddle, cycle, walk or run along the Great Lakes. The first event takes participants around Lake Michigan. It’s 494 kilometres and benefits the mighty Swim Drink Fish.

“This summer more people than ever will be staying home. It is time to re-discover the amazing parks, beaches and paths that connect us to wilderness, woods and water in our own waterhoods,” says Mark Mattson, president of Swim Drink Fish Canada, who built the Swim Guide to help people find beaches with swimmable water. “We all know it is best for our health to get outdoors this summer, while maintaining social distance and safety. There are many ways to do that. We’re excited about this great series of events.”

Successive events will see participants also circumnavigating Lake Huron, Lake Erie, Lake Superior, and Lake Ontario. Fun-loving summer thrill seekers and their families can participate in one, or attempt to complete all five events. It’s a good way to reconnect with nature and the natural Canadian landscape. Besides, it also has some of the country’s best bling.

“The race series is open to people of all ages and abilities. Families are encouraged to compete together and the Great Lakes Guide can help racers track their progress along the way,” Mattson says. “COVID-19 took away our ability to meet in person, but the Great Lakes Challenge virtual race series is encouraging people to get outside, stay connected with each other, and the Great Lakes. “

The Great Lakes Challenge by Virtual Run World has five races in total, one for each Great Lake. As of June 18, 2020, Virtual Run World has launched the Lake Huron race and the Lake Michigan event. The remaining races will be unveiled in the coming weeks. Each race is a different distance. All participants have the option to donate to Swim Drink Fish when they register for a Great Lakes Challenge event.

To sign up for the Lake Michigan Virtual Challenge, please click here.

Speed Kills

Ben Kaplan

June 19, 2020

Questions:

i) If an average-sized male runner doing a recovery run at 4:30-minutes-per-kilometre, running as he should facing traffic, and an average-sized vehicle travels in the opposite direction at 60 km/h, what is the probability that the runner survives when the car makes contact with the runner?

ii) How much longer does it take to travel five kilometres at 30 km/h compared to 60 km/h? For simplicity, assume there are no stop signs, turns or other measures that slow the vehicle.

Answers:

i) Almost 100%.

ii) 5 minutes. That converges to a negligible amount of time as you add in stop signs, stop lights, and corners.

OK, let’s drop the math. But let me take you through an exploration of road safety and how it relates to us enjoying this new found freedom.
While the COVID pandemic offers many challenges it has opened up more opportunities to be active. Running and cycling are on the rise, meaning more people on the streets to enjoy the freedom of the open roads.

Those open roads may also incentivize people to drive faster. The unwritten rule in Ontario is you can drive about 20 km/h over the speed limit before the cost-benefit ratio of fines and points to the speed reach an inflection point where the costs are just too high.

That means roads signed at 30 km/h likely have people driving at 50 km/h, 40km/h people will drive close to 60 km/h and on 50 km/h, you’ll see people travelling close to 70 km/h.

What that also means is certain death for the vulnerable user—you, the runner, and all the other cyclists and pedestrians out on the road. (While having a ride with my friends, I had a driver brush by me. Read about it on my Instagram, here.)

These images from Streets Blog, captured in an interactive interface produced by ProPublica illustrate that once cars reach a certain speed, just above 30 km/h, they become much more deadly. Note that this is for cars, not larger SUV’s, trucks, or transport vehicles.

We are in a period of unprecedented times, from the COVID-19 pandemic to the civil unrest around Black Lives Matter. Everything we know is being reexamined. In addition, how, when and where we use public spaces are changing.

One value that stands out for me in all of this is kindness. Be kind when you’re out running and smile to those around you. Be kind when someone says something you may not agree; respond with a smile, and kindness. You may not agree with their view, but meanness is not acceptable. Be kind when you get behind the wheel and look out for those around you—people walking, running, biking and standing around chatting with neighbours.

This is not a war on cars and vehicles. This a time to step back and ask how you can help make the world a better place.

Smokey Citrus Turkey Taco Salad

Anna Lee Boschetto

June 16, 2020

Chipotle peppers add a smoky heat to this summertime salad while citrus adds a freshness that’s pure summertime backyard eating.

INGREDIENTS

1 pkg (about 400 g) Ontario turkey breast slices or tenders
1/2 tsp (2 mL) grated orange rind
3 tbsp (45 mL) orange juice
1 tbsp (15 mL) canola oil
3 tbsp (45 mL) fresh cilantro, chopped
1 chipotle pepper, minced
3 cups (750 mL) mixed baby greens
3 cups (750 mL) broccoli slaw
1 cup (250 mL) grape tomatoes, halved
1/2 cup (125 mL) corn kernels
2 cups (500 mL) tortilla chips
Lime wedges

Avocado Dressing:

1 small ripe but firm avocado, chopped
2 tbsp (25 mL) lime juice
3 tbsp (45 mL) water
1 tbsp (15 mL) white wine or cider vinegar
1 tbsp (15 mL) fresh cilantro, chopped
1 small clove garlic, minced
1/4 tsp (1 mL) each salt and freshly ground black pepper

DIRECTIONS:

For Avocado Dressing: In a small food processor combine avocado, lime juice, water, vinegar, cilantro, garlic, salt and pepper until smooth. Cover and refrigerate until ready to use.

ONE: In a bowl, whisk orange rind and juice, oil, cilantro and chipotle pepper. Add turkey and turn to coat evenly. Let stand for 15 minutes or cover and refrigerate for up to 4 hours.

TWO: Place turkey on greased grill over medium-high heat for about 12 minutes or until no longer pink inside and thermometer reaches 170 F (77 C). Let stand 5 minutes before slicing.

THREE: In a large bowl, combine greens, broccoli slaw, tomatoes and corn. Toss with dressing. Divide among 4 plates and top with turkey. Place tortillas around salad and top with lime wedge to squeeze over top just before eating.

Recipe courtesy of Turkey Farmers of Ontario.

iRun Radio presents: Dr. Theresa Tam

Why I Run

June 15, 2020

On this edition of iRun Radio:

Dr. Theresa Tam, Canada’s chief public health officer, will join us to talk about her love of running and how runners can get through the pandemic. We’ll also tell the remarkable story of runner Daniel McGlinchey who completed a marathon on his hospital floor.

Plus, Mark checks in with an old friend, Eric Strand, who is still running incredible distances and testing his limits—even in this new world order.

Journeys in Race and Humanity of a Kenyan Marathon Runner

Ben Kaplan

June 11, 2020

My name is Justin Lagat, and I am a long-distance runner from Kenya.

The sport of running has been the best thing that ever happened to me. It has taught me a lot, has enabled me to travel to many different places in and out of my country, and has introduced me to so many friends and people, of different races and backgrounds, some of who have even turned out to become more like a close family to me.

I like the diversity of the people I meet. I remember the first time I traveled to Ottawa in 2016. I was looking for an adapter to buy for my phone’s charger. I had approached a random white guy—I am Black—to ask him if he knew of a store around Kent Street where I would get the item. He was one of the nicest strangers I have ever met and gave me a first and lasting impression of Canadian people. When he learned that I was Kenyan, he told me he knew about my country through our runners.

His image is now a little bit distorted in my mind, but I still remember when I wanted to cross the street right where he had pointed and he stopped me. “You might want to use the pedestrian crosswalk,” he had told me, as he pointed to me where to cross the street safely.

Anywhere in the world can feel like home if everyone cared for a stranger regardless of their race and background.

This is not the encounter that most of my fellow Kenyan runners report when they get back from their trips to run abroad. Some report incidences of racism from the way they are handled during their travels; from security officials to other travellers in their group.

In some rare instances, there have even been marathon events that mislead the front runners so that others behind them eventually won their races, like the questionable incident that happened at the Venice Marathon in 2017. Mistakes do happen, but racists may capitalize on their allowance to make such mistakes if allowed, to drive their ulterior motives.

The incident of George Floyd, killed in Minnesota by police due to racism, is an example of what happens all over the world. Of course, I have experienced smaller versions of racism myself. There was a time I tried to talk to a white guy at a supermarket to ask if he could help me locate some items and he just assumed me. On a different day, I was passing through a certain neighbourhood where someone had put up a garage sale poster. When he saw me, he quickly pulled down the sign until I had passed. But, interestingly, in the same neighbourhood, I came across some white women selling some items in their garage sale as well. They sliced the prices for me on the items that I had picked up. I pointed out to them that the price tag was higher, but they told me not to worry. “We know,” one said. “We just reduced the price right now!”

While traveling, I have twice been asked to step aside to explain where I was from. I can only guess this may have happened to me because of my skin colour.

There was a young white lady who found herself alone with me inside a lift at the Union Station in Toronto. She screamed in fright. Fortunately, for me, other people entered the lift and she finally felt secure. How did I feel? It kept me thinking, perhaps what fuels racism more than hatred is ignorance, what some people are being told about the other race when they’re young. They have no choice but to grow up with hatred.

There are so many people—both in running and outside of our sport—who hate racism. There’s also racists, and then there’s people who say or do things for selfish, political reasons. We’re seeing this now. I think the best way to fight racism is to stand for each other. Refuse a favour being offered to you for being from a certain race—this means “white privilege.” Stand up for your friends from another race whenever they are looked down upon. If you see Kenyan runners at your next marathon, applaud. But also treat the other black people you meet with equal respect.

It is my plea to all runners across the world that we all see each other as one family. We must stand for each other the way one would stand with a brother or a sister. This world can be a better place without racism. Let it begin with each of us, today.

Options for Runners, Right Now

Ben Kaplan

June 10, 2020

As we move into June, it’s becoming painfully clear that racing as we know it will not return anytime soon. While we haven’t heard word on some of falls biggest races—events like the Scotiabank Toronto Waterfront Marathon—we know now that the Canada Army Run in September will be held virtually, and other big events are following suite. October’s GoodLife Victoria Marathon and the Hamilton Marathon, originally slated for November 1, are also now either cancelled or virtual runs.

So what’s a runner with itchy feet to do? If you’re in Ottawa, Sportstats, the parent company of iRun, has created a Physical Distance 5K. It’s like a time trial meets actual race, because there’s an official race clock and results.

Kicking off at their office at 155 Colonnade Road, in Ottawa, this event is open all summer long, and has the potential to spread nationwide. “The beginning of the Physical Distancing 5K proved very popular and the people who’ve tried it, love it, so we’re looking to expand,” says Marc Roy, Sporstats CEO, of his self-serve 5K with a MyLaps touch-less timing system that works on remote sensors and bibs, and features no human contact during the event. A runner is mailed out a bib and books a time for their run, which is held on sidewalks and trails and avoids traffic lights. Shari De Jong was the first participant.

“It was nice and quiet. Just me and the birds.”

Another fun event in Canada, that began in the U.S., is The Slow Mile Challenge, brought to us by the great Molly Seidel, one of America’s best marathoners who qualified for the Tokyo Olympics and ran the mile once with a PB of 4:46:08. Inspired by a challenge via Citrus Magazine, Seidel ran the mile—and that’s the catch, in this un-serious serious running event, a participant must be running at all times—in a time of 36:56:01. It’s since taken hold of participants looking for a good time, and is certainly a fun thing for a family.

Meanwhile, in the adult-only category, there’s the Beer Mile World Classic, the only track-based running world championship being held this summer. And definitely the only one in which participants are encouraged to drink beer. We spoke to Nick McFalls, the event producer, and he said there’s still time for Canadians to compete. Canadian women, especially, are encouraged to show off their skills.

It’s a wide open field for our women. I’d like to see as many fast Canadian women—and beer drinkers—participate as we can.

Lastly, there’s the Canada Day Challenge, presented by Virtual Run Canada, with some of the fanciest bling in the game. This event, held all through July and featuring events at 2K, 5K or 10K, offers race entry, medal, and unisex T-shirt. Not bad for a time when most of us are feeling that distinct twinge of disappointment that we haven’t picked up a new race shirt since spring.

Stay safe out there everyone. Practice social distancing. Give walkers a wide berth. And always remember how lucky we are we can run.

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