Old Instincts Die Hard: Benefits of Running with Age

May 15, 2024

Dawn run: I’m heading east, into the sun. Coyotes yelp along the river, crows crank out their rusty mating calls, and all is well. . .well, I’m slower than I’ve ever been, and often these mornings there’s a different glitch, in my knees or elsewhere, but that’s all right. I’ll take this day and this run as it comes, enjoying even the headwinds and the hills before I turn my back to the east wind after 5k and head back home.

Nearly four years ago I put together an item on running. At the ripe old age of 75 years and after a half-century of running, I felt that it was time to reflect on what running had given me and how my attitude to my “positive addiction” had changed over the years. I was gratified when iRun Magazine agreed to print that article, “Time’s Arrow”: Reflections on a Life in Running Shoes,” and other runners, several of them who were younger than I was at the time, responded positively. I thought that I had said it all, that the article would be my final, verbal shot on the joys of running.

But much has happened in the past nearly four years, some of it possibly instructive to other runners who may be tempted to wear those shoes for something other than running.

A year or so ago after having some blood work done, I was told that my PSA was elevated. My nurse practitioner said, “You’re too fit for prostate problems. They seldom happen to folks who get the exercise you do. That’s just not in the cards for you.” It was. I had tests and met with an oncologist in London. Guys are just made for this, it seems. Most of us already knew this, but like other inevitable events in our lives, I thought that such things always happened to someone else. Hearing that I was among the afflicted hit hard.

The upside? Because I was in reasonable shape, the doc. said he could find the money for brachytherapy, and I’m now the somewhat proud bearer of 45 radiated seeds in my undercarriage. That expensive approach is most often offered to much younger patients, but the therapy went well, and the oncologist, the brilliant Vikram Velker in London, ON, even left me a handwritten note saying that all had gone according to plan. The point that I’m making is simply this—running, and likely any activity we do, has benefits that go far beyond the obvious weight management, better appearance, and feeling of well-being that we daily associate with our running.

My oncologist will be in touch on June 14th after I have had more bloodwork done, and I’m hoping that the news will be good, but even if there’s a downturn in my situation, these past months have given me more time on the trails and roads, more time to reflect and be thankful that I had the level of fitness that running had given me. I’m also grateful for the wonderful health care I’ve received, for the patient understanding that everyone from receptionists to nurses, to specialists have afforded me throughout what was, at times, a trying predicament.

I’m now more convinced more than ever that frequent exercise can, and does, have psychological and physiological benefits that go beyond the elation that comes from the activity, and this goes for everyone of any gender, age, or ability level.

The procedure happened in December, just before Christmas, and I’ve been running—jogging might be closer to the truth—but I’m out there, grateful for those many decades of running, encouraged by the lack of side-effects, happy for every, now purposeful step as I move through my hometown. I now regard my situation as being more of a “condition” than an “affliction,” but that’s quite possibly just a rationalization on my part. And I do recall that the venerable, even saintly, Ed Whitlock who died of prostate problems at the age of 85 when he ran a 3:15 marathon six months or so before his death.

Old instincts die hard, and my long-time great friend and running partner, Phil, is even teasing me into agreeing to run the Clarendon to Winchester Marathon in the U.K. as a way of celebrating my 80th year on the planet in October of 2025. That run on trails, by ambiguously marked signposts, beside cathedrals, and in front of ivy-covered pubs may be just the thing for an old lad who can use the excuse of getting lost as a reason for his not finishing in the top half of the field.

Time’s arrow will eventually have us in its sights, but a moving target is a harder thing to hit, and I plan to keep on moving as much and as vigorously as I can for some time to come.

Heading west now, my long shadow in front of me, I’m already thinking about changing up my run a little tomorrow—maybe a trail or a loop down by the harbour to see if any of the huge lake boats have come in overnight. And while the moon prepares to take her morning dip into Lake Huron, I know that for the moment all is well, and with the heavier thuds of my runners and a solid 10k in, to start the day, I pull into my driveway, once again.

“There are zebras on the course while you’re running.” Kenyan Tourism Promotes Hometown Events

Ian Stalker

May 15, 2024

Kenyan tourism officials are inviting Canadians planning to enter marathons to lace up their runners in a country where they may find themselves standing alongside a local at a starting line whose name hasn’t received widespread recognition, but may be destined to become a household name in running circles.

A Kenya Tourism Board delegation was in Toronto recently, featured on what was billed as the Magical Kenya Real Deal Roadshow, which visited several North American cities—where board marketing officer Zablon Mwangi noted his country’s domination of distance running. And he used his Toronto time to directly reach out to the running community.

“Kenya is the home of champions,” he told his Ontario audience. “In Kenya, you can come to run a marathon and be guaranteed to run with a champion.”

Mwanga—who last year ran a half-marathon and plans to enter a full one—said his homeland hosts several marathons, including the Standard Chartered Nairobi Marathon, which last drew over 20,000 entrants, many of them young Kenyans who have yet to make their mark in international circles, but who may well be headed for running greatness. The 2023 version of the race’s winning time was 2:10:18. Another option is the Lewa Safari Marathon, which takes place entirely in northern Kenya’s Lewa Nature Conservancy, and bills itself as the Wildest Challenge. The race, which has grown from 180 entries in its 2000 debut to having over 1,200 participants now, attracts participants from around the world wanting to run through the wildlife conservancy, a UNESCO World Heritage Site.

Organizers say the competition has “participants share the reserve with several large African predators including lion, leopard, hyena and wild dog. This marathon is notoriously one of the world’s most challenging and rewarding. Set on the conservancy’s dirt roads the route takes runners across savannah plains, along river banks and through acacia woodland.”

Lofty, hilly terrain adds to the challenge. Last year’s winning time was 2:21:23. Mwangi noted the course enables ongoing sightings of the types of wildlife that are at the core of Kenyan tourism.

Runners can also opt for a half-marathon and a 5K and 10K.

The tourism board has been reaching out to marathoners and aspiring marathoners for some time, having last year been represented at the New York City Marathon expo and at the Boston Marathon. Officials have also for several years been inviting foreign runners eager to improve their race times to attend Kenyan camps run by Kenyan Olympic medalists.

Canada, with its large running community, is seen as an attractive market for Kenya. Mwangi noted most elite Kenyan runners come from its North Rift Region, with Josephine Saleri of the Kenya High Commission in Ottawa jokingly dismissing a question as to why runners from that part of the world have seen so much success. “It’s a secret,” he said.

Anthony Brinn of Kenya Airways said that the airline is eager to tap into the running community, stating that runners eager to improve their times would be well-served by training at camps overseen by Kenyan running greats.

“They’ll train with the Kenyan runners, run with the Kenyan runners, do as they do,” he said. “We think there’s a huge demand for that. What better way to do it (lower race times) than be there with them and learn what makes them successful.”

The airline decided earlier this year to link Nairobi with Eldoret, in an area which has produced great runners, leaving Brinn to speculate that foreigners travelling on that route may find an Olympic great sitting beside them on a plane. Eldoret is home to the Champions Monument, a tribute to Kenyan athletes. The bronze monument features female and male athletes, one holding an Olympic torch.

Eldoret visitors can also see people training at the IAAF High Altitude Training Center and Kipchoge Keino stadium. The tourism board’s Sandy Nerlich—also on hand in Toronto—suggested that the Lewa Marathon amounts to a mini-safari in a country that first gave the world the safari. “There are zebras on the course while you’re running,” she said, adding that running a marathon in Lewa or Nairobi or elsewhere in the homeland of Eliud Kipchoge, Kelvin Kiptum and Catherine Ndereba would be memorable.

“I think it would certainly give you bragging rights to say you ran a marathon in Kenya,” she said. “Kenyans win marathons.”

95-Year-Old Legend Plans to Take Down Two Sprinting World Records Next Month

Ben Kaplan

May 15, 2024

This summer, Earl Fee is setting out to break world records at 400 and 800 metres. He’s had injury setbacks and training snafus but nevertheless, the runner plans to push ahead.

Earl is 95 years old.

“You have to be relaxed when you’re sprinting, if you tense up, you slow down,” said the owner of more world records than any other living runner, author of The Complete Guide to Running, How to Be a Champion from 9 to 90 and Earl Fee is Running, and currently typing out a new book today.

“You need humility if you want to be great. That, plus a good sense of humour keeps you young.”

Fee has been a longtime friend of iRun and his personality mixed with longevity mixed with extraordinary results makes him a leading light in our sport. His plainspoken wisdom and everyday work habits expressed joyfully makes him someone worth listening to, whether or not you have big race goals. He had a hernia operation and fell recently at the track, but remains committed to racing. He enjoys workouts, his friends and his community and plans a busy summer of competition.

“Things don’t always go smoothly when you get older and you lose endurance and a little bit of speed, but I can certainly keep running,” says Fee, who claims exercise, positivity and diet are the secrets to long lasting good health. “Racing feels like freedom—at any age.”

Karla Del Grande has been named Ontario’s Athletic Masters Female Athlete of the Year an astonishing twelve times and she’s a close friend of Earl’s. She finds inspiration in Earl’s journey.

“He gets the best out of himself, which is what everyone should strive to do. He enjoys all the training and competing, taking it seriously, but having fun,” says Del Grande. “He has always included mental as well as physical training, and running training along with strength training with weights and cross-training in the pool, for example, long before others touted that as important. He’s been doing all of this for years—as it works.”

Fee is back on the track and touting June as the month to take down the over-95 world sprinting records. Training for the 800 metre events means stretching, walking, longer running and then sprint drills, short 200 metre bursts of speeds. Diet, he says, like his glass of wine with dinner every evening, is essential.

“I eat a lot of vegetables, not much fruit and a small amount of protein,” says Earl, who likes two ounces of salmon or chicken mixed with his steamed vegetables. “People talk about fasting or extreme diets, but there’s no need. Eating sensibly is the best approach for remaining healthy and strong over time.”

Fee was great friends with the distance legend Ed Whitlock, pictured below, and told me he once asked Ed what he thought about during his marathon running. “When will this be over?” is what Ed said and Fee seems to share Ed’s down to earth approach to our sport.

“You have to have fun,” he says.

Admittedly, the last few falls have left him somewhat shaken and the 95-year-old is still feeling his way back to fighting form. “I have to get my confidence back,” he told me, “The surgeon said I’m strong, but I’m not quite there yet. Everything has to be gradual, but a few months ago I surprised myself: I didn’t need any help mowing my lawn.”

Earl Fee is a dancer, sprinter, wine lover and running book author with big summertime goals. The journey, he says, makes him feel young. “If you’re positive with a good sense of humour, it’s good for the mind,” he says. “I think I can live past 100 and have no plans of giving up anything: why would I quit?”

Pssst…The Annual Sunset Shuffle Is Under New Ownership

Sabrina Young

May 9, 2024

If you want to be in the know about running events in Toronto, then be informed that a much beloved Toronto race has a new Race Director and owner.

Lynn Bourque, owner of The Runners Shop, was the race director of The Sunset Shuffle for several years as a member of Longboat Roadrunners prior to purchasing The Runners Shop. She has always loved the community feel and charm of this event, and is thrilled to return as race director.

It’s not that the event was in any way trying to be covert, but it was the only 6K road race that offered a barbeque and special beverages post-race. A short ride to the Island dropped participants right on the course as they disembarked from the ferry. The summer date and location combination has always been the perfect backdrop for a race as the weather was still warm, with a cool breeze off the lake and a gorgeous view of the Toronto skyline.

The distinctive 6K distance has always attracted runners to Toronto Island on a weeknight. It survived the flood of 2017, the pandemic—and now will have new life under Lynn.

The race date is Thursday August 8th, 7pm, and will return to its original location of Wards Island. New this year is the change from the 6K distance to a 5K race. There will be a unique finishers medal for all participants and PUMA is the prize sponsor.

The Sunset Shuffle raises funds for Hopes Rise, a fitness, reading and leadership skills program for kids in Toronto, founded by former Canadian marathon record holder Silvia Ruegger. In memory of Silvia, Lynn strives to keep Silvia’s dream of a bright future for all children alive.

Registration is open, and the event sells out every year. Avoid disappointment and enter today right here.

The Runners Shop is one of Canada’s oldest independently owned running retailers. Located in the heart of The Annex, 374 Bloor Street West, in Toronto. Lynn and her staff are extremely knowledgeable and have decades of relevant experience. The Sunset Shuffle will join The Runners Shop series of races that also includes; The Longest Day Ekiden Relay Race in June 18th, 7pm, Tommy Thompson Park, Toronto and The Wild Mile in October 27th, Roycroft Park 150 Boulton Drive, Toronto (just north of Dupont and Davenport).

Take the Breaks When You Can Get Them: Racing, Family and Super Duper Hard Goals

Ben Kaplan

May 8, 2024

“Back to back races? Are you insane?”

I heard this a lot when I told friends and family I was running two half marathons, seven days a part. But this is not the first time I put a challenge like this on myself. In October of 2023, I ran the Chicago Marathon. That was on a Sunday. I returned home on Monday night and spent the week recovering. Doing a few easy walks, lots of stretching and mobility work, sleeping and, of course, eating! That following Sunday, seven days later, I ran the TCS Toronto Waterfront half marathon and managed a personal best. Not sure if it was the added rest or the fact that suddenly 21 kilometres didn’t seem too bad after 42 kilometres!

Whatever the reason, I did it and know I can do it again.

We all have a little bit of crazy in us. We must, that’s how we thrive in our chosen fields. To raise four kids and balance their life and activities while working full time, waking up at the crack of dawn in order to train sounds insane. But I think of it as thriving in the element of chaos. I chose to have a large family. I chose to marry someone who works mainly at night. I chose to work outside of the home, and I chose to compete in races. Therefore, in my mind, there is no complaining.

I chose this life, and I choose to thrive through the rollercoaster ride it is.

Setting ambitious running goals on top of everything else in life adds an extra layer of challenge in my (already) packed schedule. But having those goals gives me a sense of purpose and motivation, driving me to push through even when the going gets tough. It’s about dedication and determination. How do I balance back to back races and, well, life? Dedication, planning, and self-care. Specifically, here’s how:

Prioritise: Determine what matters most to you and focus your time and energy on those priorities. Whether it’s your family, your career (or your personal goals like running), make sure you allocate time accordingly. I cannot tell you how to prioritise these, but I can help guide you through how I am currently doing it.

Schedule smartly: With a busy life, time management is crucial. Plan your days meticulously, scheduling training sessions around your work and family. This might mean early mornings or late evenings, but finding pockets of time to train is key.

Recovery is essential: Especially when doing back-to-back races, prioritise recovery. Ensure you’re getting enough sleep, eating well, and incorporating rest days into your training. Listen to your body and don’t push yourself too hard, especially if you’re feeling fatigued. (And listen, I work so I get it: you may not be able to rest as much as you want or like. Go easy on yourself. Take the breaks when you can get them).

Support system: Surround yourself with supportive people who understand your goals and are willing to help out when needed. Whether it’s your partner, friends, or family members, having a strong support system can make a world of difference.

Adaptability: Life can throw unexpected curveballs, so adapt your plans when necessary. This might mean adjusting your training schedule or being flexible with your goals. Progress is not always linear; it’s okay to make adjustments along the way.

Mindset matters: Cultivate a positive mindset and embrace the challenges that come with balancing multiple responsibilities. View each obstacle as an opportunity for growth and keep pushing forward, even when things get tough.

By finding the right balance between commitments, goals and taking care of yourself along the way, you can successfully tackle back-to-back races and thrive in the midst of chaos . . . or at least that’s what I like to tell myself.

“iRun to Release Negative Energy.” Athletic Brewing + Tamarack Ottawa Race Weekend, Winners’ Report

Ben Kaplan

May 8, 2024

It’s a question our magazine was built upon asking: why do you love to iRun? Last week, in support of an Athletic Brewing giveaway for Tamarack Ottawa Race Weekend, we announced four lucky winners would receive marathon bibs and AB race kits for the historic event going down May 26.

Ready for some inspiration? Our four lucky winners tell us what they love most about our sport.

Janet: iRun to push past my limits.

Running makes me work hard towards a goal, be in tune with my body and push past my limits. I love running on vacation as it lets me see a new city from a different lens!

Sudhanshu: iRun to release negative energy.

Running builds up the “don’t quit” spirit and lets me walk an extra mile in my life when things get tough and I am about to give up. It helps me release all negative energy in the sweat. Running lets me enjoy the natural scenery of a place. While travelling on vacations, I believe that a long run is the best way to see a city in the shortest amount of time. Running helps me create camaraderie with fellow runners. A marathon feels like a festival with the festive vibe in the atmosphere and, most importantly, running keeps my immunity up and, when running regularly, I know I’m supporting my mental and physical health.

Mohit: iRun for that feeling of control.

The feeling that you have control over something in your life when you’re training and that sense of accomplishment when you finally achieve your goal. Also—beers, I run for all the carbs!

Amelia: iRun for all the good vibes.

I’ve been running since 2015. It all started with a 5K run at the GoodLife Toronto Marathon when I got burned out at work and wanted to do something to change my lifestyle. Then I got the Runners’ High. The adrenaline to cross the finish line; all the running groups in Toronto have helped me tremendously. Thank you CRIT (Chinese runners in Toronto) for getting me started and for all the weekend long runs in North York. I will forever be grateful for all the love and support I got from CRIT to train me from 5k to full marathon in 18 months. Now, living by downtown west, you can often see me run with PDRR on Tuesday, RunToBeer on Saturday or Sunday, and more! Why do iRun? The people I met during the runs. All the good vibes. Running is my meditation, is it yours?

Brian Murphy: iRun for freedom!

Running is freedom! Setting a goal helps me get out the door on a rough day and keep pushing during the training and race. Plus, Athletic Brewing makes great non-alc suds!!!

To root on our AB marathon race team, or to get your own bib for the Tamarack Ottawa Race Weekend, please click here. And, for the latest with Athletic Brewing, click here.

What You Can Learn from Sawyer Nicholson, 12, Who Beat all the Grown-Ups in Mississauga

Ben Kaplan

May 1, 2024

Sawyer Nicholson, 12, won the 5K race at the Beneva Mississauga Marathon Sunday. She didn’t win the children’s event. She beat 856 grown women. She ran 18:19, more than two minutes faster than the woman behind her, and the time was slow for her—because she was battling a brutal wind.

Nicholson, also an elite soccer player, has won before. When she was 11, she set the age group 5K world record at the Niagara Falls International Marathon. However, her Mississauga finish might be her biggest accomplishment to date. “Sometimes I’m surprised when people come up to me and ask for pictures, I mean, it’s kind of crazy,” she told iRun. “It makes me feel good but I’m a little embarrassed, I mean: I just love to run.”

How does she do it, and, importantly, how can you take from the kid and import her lessons upon your own race? We grilled her, not too terribly hard, but pressed her for teachable lessons.

1. Eat pasta, be chill.

The night before the big race, Sawyer didn’t adjust her routine. “It was like a normal night of the week, I did my training, had pasta and went to bed early,” says Nicholson.

The lesson: live life healthy. If you do the right things often, it’s not a major adjustment when it’s time to get down to work. And pasta the night before race day.

But you probably already do that.

2. Visualization.

Sawyer says she has no problem sleeping and she really doesn’t get nervous the night before a race. “I lie in bed, close my eyes and think about the race, what I need to do,” she said. These thoughts, however, don’t cause her anxiety; they’re comforting.

“I don’t think about what might go wrong,” she said, “I think about what I want to achieve. That makes me motivated.”

3. Food is pleasure.

On race day, Sawyer hit Tim Hortons and her fuel was a donut. “It’s not the best and I’m trying to change that, but I also like donuts—they taste good,” she says. Again and again when talking with the 12-year-old what strikes me is how chill she is. Sawyer is probably a budding Olympian. But things we obsess over—Probiotics? GI issues? Carbs? She takes lightly.

“Maybe before the race I’ll have some nuts of a Clif bar and I like to drink lots of water,” she says, “but really it seems to all be OK.”

4. Pace matters, but also doesn’t.

Sawyer brought a plan into the Mississauga 5K, and wore a watch; she also didn’t follow her plan or look at her watch too closely. “I did my first kilometre really fast and it felt pretty easy, but in the middle, around 3K, that was hard,” she said. Her kilometre splits were around 3:38—slow for her, who usually runs 3:35-per-kilometre—but she was still able to kick at the end.

“I hit 3:40-per-kilometre and that was annoying and I was like, ‘Oh gosh, I need to pick this up,’ and since I was upset about that I made my last kilometre faster,” Nicholson told me.

We’ll all enter a race with a plan, but must be able to change on the fly given the conditions—heat, wind, hills, plain old not-your-day. Nicholson, gifted, was able to kick at the end despite her hard effort under adverse conditions. The lesson? Take what the race gives you, don’t give up—and finish the thing.

The race isn’t over until the end.

5. Motivation.

Sawyer found motivation, not dejection, in her slowing time. When she realized she was slowing down, she didn’t get dejected—she got mad. “If I’d run a better pace, I might not have had as much motivation to pick it up at the end,” she said. “There’s always positive to a race and that’s what I’m glad about Mississauga, despite my time, because I ran the last kilometre faster than I normally would.”

Sometimes I give up too quickly. Sawyer’s running a 5K, a lot different than a marathon. But still. Hang in there when you’re out there racing. Don’t give up in the middle—surprise yourself.

The only outcome that’s certain is disappointment if you don’t see the race through to the end.

6. And, of course: super shoes.

Sawyer won her 5K in ASICS METASPEED EDGE Paris shoes. They’re the same pair she wore in Boston and an evolution of her shoe selection from New Balance Fuel SuperComp Elite and the Nike Vapor Fly. “They’re really good and light and comfortable,” Sawyer said of the METASPEED ASICS sneakers. “I raced in them in Boston and decided to wear them again.”

If the shoe fits, as they say, wear it.

7. Stay active, and keep racing.

Sawyer plays elite soccer in addition to her training and has no plans of giving it up any time soon. “I don’t see the point of quitting soccer, especially since I’m having so much fun,” she says. Oftentimes, Sawyer does a run before soccer practice and if you think she’s resting on her laurels after her win, you’re nuts.

She’s doing the Ottawa 5K presented by ASICS Run Keeper at the end of the month, the Oasis ZooRun in the fall, “and probably the Toronto Women’s Run Series,” she told me, “Those ones are always really fun.”

Sawyer Nicholson, at 12-years-old, has gotten a lot of attention for her extraordinary finishing times. The thing she likes most about running? The people. “I like how one moment you can be head to head against someone racing against each other in a really hard competition and five minutes later, you guys are best friends,” she says. “The community around running is just the best and I think everything about racing is fun.”

There’s a lot we can learn from Sawyer Nicholson. Although the donuts may best for us before race day when we’re 12.

Tortured Poets Department Taylor Swift Running Playlist

Ben Kaplan

April 25, 2024

Making a running playlist takes me longer than the actual run itself. Some people pick songs based on having the beat match their pace, some listen to only podcasts, some don’t listen to music at all. I make playlists based on my planned workout; certain songs just scream “hill repeats,” “speed” or “long runs.”

When a new album drops, my go-to move is to give it a test run – literally. But with an injury sidelining me, I’m living vicariously through Taylor Swift’s latest release, “The Tortured Poets Department” (TTPD), imagining where each track will fit into my playlists when I’m back out there.

The Warm-Up

I love a slow build during my warm ups. To me, “Holy Ground” and “State of Grace” are perfect, but this is TTPD, not Red.

You’re standing outside waiting for your GPS to kick in while “The Smallest Man Who Ever Lived” is playing. “I just want to know if rusting my sparkling summer was the goal,” you hit start and take a few steps to get your footing—and slowly pick up the pace. “The Alchemy” comes on right after and by the time she’s singing “these chemicals hit me like white wine,” those running endorphins have kicked in.

Honourable mentions: “Fortnight”, “Guilty as Sin”

Workouts

Workout sessions demand upbeat tempos for that extra push. While TTPD lacks the usual bops, there are a few that fit the bill. “Reputation” may be a better album suited for hill repeats or tempo runs.

Cross Training

“Down Bad.” This one is obvious, isn’t it? “Now I’m down bad crying at the gym.” Girl, same. I would rather be out running than doing these squats.

Speed Work and Hills

“Florida!!!” is one of my favourites on the album and I know this one is going to show up a lot on different playlists. For speed work I’m excited to have each step go along with the beat after Taylor and Florence sing “Florida!!!” *stomp stomp stomp stomp stomp*.

“I Can Do It With a Broken Heart.” I love the tempo in this one, especially in the chorus and post-chorus. The verses are a bit slower, allowing for a breather in between reps. When she sings “I was grinnin’ like I’m winnin’, I was hittin’ my marks, ‘Cause I can do it with a broken heart,” I like to think it was about hitting the right paces while she was getting ready for the Eras tour.

“I Hate it Here.” This one is for the moments between reps, “quick, quick tell me something awful.” The awful thing is you’ve only done one rep and have five more to go.

Honourable mentions: “But Daddy I love him,” “So High School.”

The Cool Down

We want a slower song, but still keep us moving after a workout like speedwork or hills.

“So Long, London.” There’s still a decent bpm pushing us to the end, she aptly sings: “So long London, had a good run, a moment of warm sun.”

“Fresh Out of the Slammer.” I’ll be texting my husband when I’m about 10 minutes from home: “Now, pretty baby, I’m runnin’ back home to you” in hopes that he will have a post-run smoothie chilled and ready.

Honourable mentions: “The Albatross,” “The Prophecy.”

The Long Run

Long runs I like to take a bit slower. I don’t want to go out too fast, and I don’t want to feel too tired at the end. The perfect long run songs for me are those I can sing along with.

“The Black Dog” is another one of my favourites from this album, it’s slow, but has its moments, especially the chorus. You’ll find me running along the Humber River picking up my pace every time she sings: “Old habits die screaming.”

“Who’s Afraid of Little Old Me?” Oh you know I’m going to be singing along with this one while: “I levitate down your street.”

Honourable mentions: “The Tortured Poets Department,” “My Boy Only Breaks His Favourite Toys.”

Stretching

After a run, it’s important to s t r e t c h. We need a nice, low, and slow song to bring our heart rate down.

“How did it end?” Hopefully it was a good run, and you can sit and listen to this one while you scroll through Strava.

“loml” Might not be the typical choice to wrap up a run—it’s a bit of a tearjerker. Hold that stretch for a few extra seconds while you sit with the lyrics and realize loml went from representing “love of my life” to “loss of my life.”

Honourable mentions: “I Look in People’s Windows,” “The Manuscript.”

See you back out there singing Taylor Swift songs, just as soon as I can.

Tips for Racing from the 29-year-old Attempting to Win the Toronto Marathon

Ben Kaplan

April 25, 2024

Clarence Hung ran 2:38 in his marathon debut. He’s 29-years-old. He has never taken a sip of alcohol and he almost always runs—inspired by Cam Levins—more than 150 kilometres-per-week. He doesn’t often run very slowly. He wants to win the Toronto Marathon.

You are not Clarence Hung.

However, self-coached, his approach to training offers pointers for us all.

“I’m not invincible. I fear the worst,” says Hung, a data analyst aiming to finish the Toronto Marathon next month—in first place—in 2:33. “What drives me to train hard is imagining race day. I train hard so race day is easy (well, as easy as possible).”

Hung runs every day and rarely takes a kilometre slower than 4:20—any speed slower and he feels as if his stride breaks down. His marathon build takes 20 weeks and focussing, at first, simply on normalizing the distance. “The first ten weeks of training are about mileage, getting my body used to running long distances,” Hung said.

His routine is automatic. He doesn’t question whether he’s running each day, he is. And he logs every run into a spreadsheet, which he consults often. When he’s tired, he doesn’t run as fast; he has a plan, but he’s not married to it. He listens to his body. “I don’t have anything I follow religiously,” he said. “If I’m tired, I’ll do an extra easy day in between workouts.”

How often do you run, I asked him. “I run seven days a week and double twice a week, roughly.”

With this much running, it’s important to fuel and Hung eats healthy, but he also keeps it simple. “Rice, chicken breast, potatoes, broccoli—I eat pretty clean,” he said, adding that he “eats the rainbow,” peppers, tomato and kale. Hung raced Boston and liked the experience but, in his hotel, the fire alarm went off and he couldn’t fall back to sleep and so now he races near his home. He learned his lesson. For race day, Hung controls what he can and competes where he’s acclimated to the time zone and temperature—no strange food, no jet lag—and he enjoys sleeping in his own bed before heading to the starting line.

He also likes seeing his friends on the race course. “Seeing those smiles and hearing those cheers helps me go fast,” he said.

At his workouts, Hung gives things around 85%. Never 100%, but not lower than 75%. Unlike the Kenyan athletes, he doesn’t put much stock in Long Slow Days. “I know a lot of people run easy and do workouts hard, but I like a certain level of effort every day to feel like I’m doing something that’s productive,” he told me. “I never go 100% in training. I save that level of effort for race day.”

It bears repeating: no training program is right for everyone. Clarence, again, is a young pup of 29.

However, I found it helpful to hear about his race day approach. And I know what you’re wondering: Clarence Hung is attempting his win the Toronto Marathon in Alpha Fly 3, pictured below, by Nike. “I made my marathon debut in the 4% and slowly moved to the Alpha Fly 2, so now, of course, it’s time for Alpha Fly 3,” said Hung, adding that he’ll break in his new shoes—once—running an easy 10K the week before race day. And as for tapering, he doesn’t do much. He’s still running over 100 kilometres the week before race day.

He said, “I don’t want to break up my routine.”

Clarence Hung enjoys running and racing and he’s done it almost daily since catching the bug in 2018. His improvement has come not from switching up his workouts, per say, but by doing them better. We all do the same things when we run. Hung counts his experience and perseverance as key factors toward looking to break the tape on May 5 at the Toronto Marathon.

“There’s always a point in the marathon where I’m like, why am I doing this? This should be my last marathon! Then I just keep running—and hope faster people don’t show up at my race.”

CBD and Running: What You Need to Know from MediPharm Labs iRun 420 Event

Ben Kaplan

April 24, 2024

The sixty runners assembled by iRun and MediPharm Labs at the Miss Jones shop on Fort York Boulevard in Toronto for 4/20—the international cannabis holiday—were blown away by the vast array of CBD products. The runners, curious about minor non-intoxicating cannabinoids and fans of MediPharm Labs, looked over bottles of CBN oil and, among other things, soft chews with CBG to promote relaxation, and were amazed.

Miss Jones isn’t exactly Healthy Planet. However, cannabis, as our attendees discovered, has more uses than the stereotypical jokes about Pink Floyd albums and video games. In an effort to confront stigma, the sixty runners learned about the medical uses of CBD products, as described by me—a long-time user of MediPharm Labs products and the owner of iRun magazine. MediPharm Labs make pharmaceutical-grade products, which means they’re dosed correctly, consistent, and, most importantly, worthy of your trust as a runner who cares about their health and with big race goals.

“I had no idea there were this many variations of CBD,” said Erik Sjohom, who trains with me at BlackToe Running in Toronto and is training for the TCS Marathon in New York this fall. “We spoke to the employee at Miss Jones for awhile after the run about MediPharm Labs, CBN and CBG. This is awesome.”

After a pre-fun run round of stretches, led by Shahbaaz Kara-Virani, a health and wellness influencer and beach soccer star, the runners and walkers (me!) took off from Miss Jones at 4:20 p.m., ran down to the Martin Goodman Trail and returned back to the store—completed a loop of 4.2K.

Cory Freedman, founder and owner of PUMA Toronto Women’s Run Series who, like Under Armour, generously gave prizes to participants—along with Xact Nutrition and KT Tape, bringing sport and CBD together on a very special day—was impressed with the turnout.

“We know in the United States CBD is treated differently than how it’s treated here in Canada,” said Freedman. “In the US, CBD is available at groceries and drug stores, but in Canada, it’s only distributed at licensed cannabis dispensaries. This will hopefully change, of course, and it should. It’s nice to see runners being introduced for the first time to these products.”

After the run was finished, many of the runners lingered inside Miss Jones to ask questions and shop. It was an afternoon of discovery; an afternoon enjoyed by runners and the CBD curious—an afternoon enjoyed by us all.

For information on CBD and MediPharm Labs products, please click here.

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