Now, What to Do With all That Training?

April 17, 2020

The thing about running is it is a very goal-based activity and that’s why many of us are drawn to it. We choose a goal, we train hard towards said goal, we race it and we learn from it. In this time of uncertainty, it has left many of us runners at a loss in regards to motivation and goals and therefore focus in our training. What should we do? Since all of the goal races have been cancelled—it is time to embrace the time trial.

A time trial is basically a solo race and since we are all about the solo running right now the time trial fits in perfect. And the bonus is there is lots to be gained from it. Also, with a lot of races going virtual, it’s a great opportunity to still support the races you love while doing your time trial.

How to go about the time trial challenge.

Choose a distance you can manage. I would suggest 5km or 10km. Pick out a route you know that you will be able to replicate, and you also will not be stopped throughout the route (but that you can run safely). For instance, avoid traffic lights and busy streets. Go run the route as if you were in a race (so as hard as you can). Record the time. Spend 4-8 weeks with focused training for that distance and then go run it again. This way, it is still giving you a goal to work towards and, since you’re already trained for your spring races, it will help you maintain fitness for when races return.

Here are some benefits for doing a time trial as the result of your training .

1. Increase your speed.

I find as marathon runners, we get caught in a cycle of basically doing the same training over and over again and expecting a different result (the definition of insanity). And, yes, with practice you will get better, but an even better way to get better is to challenge yourself in a new way.

Athletes focused on the marathon can gain a lot from working on some shorter speed. Do this consistently.

At the end of the day, if your upper-end speed increases so do the rest of your paces inclusive of your marathon pace ?

2. Preserve your immune system.

Obviously the key right now is staying healthy. The bonus of the shorter workouts and distances means it is a little less taxing to the system as whole.

However, if you are starting to feel run down in any way EASE OFF the training. Now is not the time to be pushing through.

3. Enjoy a gentler recovery time.

If you were to continue marathon training now, and indefinitely, it means there will also need to be a long recovery period before you can get back to real marathon training again. Fingers crossed, marathons will take place in the fall and you want to be able to work your hardest for Chicago or STWM or whatever you’re running—when the time is right.

4. Change up your routine.

When was the last time you did some serious speed work? And if you do it weekly, when was the last time you did it when it counted, in a race?

Well, now is the time. The body responds well when it is forced to adapt to a new stimulus and time trials could be that key to unlock some potential (and break up the boredom!)

5. Practice pushing yourself.

Often times I find runners rely on other runners, or a PB they are chasing, or a Boston qualifying time, to really push themselves. But learning how to push yourself can give you a huge advantage come race day.

In races, if you can rely on yourself for that push you need and not a pacer or other runners, you are going to find a whole new level of fast.

6. Remember your why.

Now is the perfect time to take a step back and remember why you are running. Or maybe even discover your why for running. A time trial will spice things up, take you out of your comfort zone, and rekindle your romance with our sport.

7. Have fun.

With no upcoming physical start lines there is NO pressure on this training, so have fun with it! And be sure to smile and wave to those other runners out there—from 2m away of course!

To follow Dr. Brittany Moran on Instagram, see @TORunningChiro, and visit her website: www.torunningchiro.com.

A Day in the Life of Olympian Marathon Mom Krista DuChene

Krista DuChene

April 15, 2020

Let me start by saying how different my day must look compared to those of our front-line workers who are bravely and selflessly protecting and helping our community amidst this battle. To the grocery store employees, health care professionals and staff, first responders, delivery drivers, and everyone else who is doing their part to get us through this pandemic, we thank you. You are our heroes.

Around 6:30 a.m., I rouse, but let myself drift back asleep until I wake for good at 7. The first thing I do is head downstairs to turn on the coffee maker and the TV for the news. I let the dog out and browse my phone, looking for the social news and other interesting happenings before posting a story on Instagram. Since the pandemic, I have been posting a picture of my coffee cup of the day followed by a few pictures with captions from the day before. I include food, recipes, runs, “projects with dad/mom” and other things we’ve done to keep busy, homeschooling, news, sponsor shout outs, movies and documentaries watched, our dog, sceneries, and memories. I always keep it positive, away from all the negative we are bombarded with lately, and end with a note of gratitude. I’ve received a lot of positive feedback and hope to continue doing it, even if it simply brightens one person’s day.

At about 8:00 am, after a few more coffees, I do some stretching and rolling then make one last trip to the washroom before heading out for my run. Normally no one is yet up, due to later than normal bedtimes, so I quietly shut the door and head towards the trails, which are fortunately still open. I’ve been logging about 140 km/week so I am back home after an average 23 km run, about 2 hours later.

Around 10:30, I grab my recovery drink and my 9-year-old daughter takes a break from her schoolwork to join me downstairs for a 10-20 minute circuit that includes weights, core, and other exercises. We take turns leading an activity and end with a set of 20-30 pushups.

I shower and eat breakfast around 11, and sit to help my daughter with her schoolwork while our two sons work independently in other areas of the house. My husband is downstairs in his home office. A few more coffees are consumed as we cover math, reading, social studies and other subjects. The kids take a break outside, often to play basketball or ride scooters in the driveway.

It’s not usually until around 1:30 p.m. that we have lunch, staggered or together. If the kids haven’t done their chores, they are completed now along with another household task before we plug into our screens.

It might be around 4:00 that my husband starts what I have called, “Projects with Dad.” This has been a real help for me as he is better at thinking of something time-consuming that requires energy, and needs or wants to be done. It is usually made fun by the use of some sort of machine or power tool from the garage.

It’s often outside and combined with more basketball breaks. So far a hatchet and bike ramp has been made. A large tree has been cut down and firewood stacked with the removal of the stump proving to be a good use of energy and ample time.

Around 5:00 pm I will start making dinner while they finish up outside. If one kid is inside, itching to get back on their screen, they are usually recruited to assist with the meal.

We now spend more time preparing meals and eating together as we no longer have anywhere to go. After dinner clean up, we’re usually back on our screens. It is sad but true that a 2-hour movie or video gaming session is not uncommon on a “school” night. We often enjoy some sort of baked sweet or bowl of cereal at the end of the evening. I assemble the next morning’s oatmeal and prep the coffee maker before heading upstairs to read and say prayers with my daughter before tucking her into bed. At 10:00 pm I do a bit of reading before the end of another day, and doing it all over again.

It’s definitely a slower pace than we are used to, but it’s working and we are continually grateful to be healthy and happy—staying at home while the battle is being fought around us.

Blazing the Trails and Going Solo

Why I Run

April 15, 2020

From peaks to valleys, Cindy Gallant went off the beaten path and explored some of New Zealand’s most breathtaking scenic landscapes. New Zealand is a trail runners paradise. The country has a maximum width of 400 km and 1,600 km in length – making it quick enough to get around, yet so ecologically diverse that you’re bound to experience something different only a few hours drive away.

During my three-week trip I explored 193.24 km of trails, volcanoes, waterfronts, and peaks while gaining a total of 7,151 m in elevation. Among all of those I ran, these are my top six (in no specific order) that I consider must-sees during your visit.

Rangitoto Island, Auckland – The Volcano Run

Fighting off jet lag and having a desperate need to shake out my legs from my 27 hour journey from Toronto, I joined the local MetroRun run club for their usual Sunday Long Run. As it was a few Sunday’s before the holidays, they were hosting their celebratory final long run of the year by travelling to Rangitoto. A twenty-five minute ferry ride from Auckland, it was the perfect escape from the busy city.

Erupted 600 years ago, Rangitoto is a 5.5 km wide island sitting to the North West of the mainland, and reaches a height of 260 m. It hosts multiple trails – some flat or some steep that’ll take you to the summit. Its trails are well formed or untouched – you pick, there’s something for everyone. Trails vary between 7 km to 12 km one way – we combined two different ones and completed 21 km because – who doesn’t want to run a half marathon on a volcano?

Hooker Valley, Aoraki/Mt. Cook – The Must See

I couldn’t leave Mt. Cook without running the Hooker Valley Track. It’s the areas most popular trail and easy to understand why. If you’re running and looking to avoid crowds, it’s highly recommended to head out early in the morning. It’s a well maintained path that accommodates hikers of any level on a daily basis.

The stunning track has you running a 10 km out-and-back route. After the first of three swing bridges, you enjoy views of Mueller Lake and hear rumbles from some avalanches in the distant. From the second swing bridge, the vegetation and flora starts to change. You find yourself running along a boardwalk that seems miniscule in comparison to the mountains that surround you. The third swing bridge leads you to the Hooker River and eventually, ending at the mesmerizing view over of Hooker Lake and the majestic Aoraki/Mount Cook. This track truly delivers what it’s expected too.

Kea’s Point, Aoraki/Mt. Cook – The Hidden Gem

Spontaneity brought me to this gem. Wanting to run a quick 6 km to shakeout my legs after driving for six-hours from Christchurch (which was an amazing experience not be missed in itself!), I had loosely planned six 1 km loops of the small Aoraki village. Soon enough,a trailhead appeared on my left and I decided to follow it.

A scenic, relatively flat (nothing is truly flat in NZ) trail leads you to a stunning viewpoint of Mt. Sefton (3,157 m), Mt. Cook (3,754 m) and Mueller Lake. The view at the end left me in awe. There was no hint along the trail of the beauty that was ahead which made it by far one of my favourite and most memorable experiences of the trip. Approximately 6 km round trip from the Visitor Centre to the lookout, there are other route options that continue on to Sealy Tarns Track for another two-hours one-way, and Muller Hut respectively.

Lake Hayes, Queenstown – The Trail Race

I love racing while while traveling.They are a great way to get right into the community and challenge yourself amongst locals. I signed up to the Lake Hayes Triathlon 10 km – a small community event that takes place between Christmas & New Years. I went out hard thinking I was doing great until I hit hill, after hill, after hill. The temperature quickly increased and I found myself panting and falling back. A quick reminder to myself that I was on vacation and always meant to do this race for fun, I dialed back and started taking it all in at a more enjoyable pace.

Lake Hayes is a 10 km trail that lines the perimeter of the lake and has a good set of rolling hills. Perfect for your training runs and less-so for your race day. Only 15 minutes away from Queenstown, it is a stunning, peaceful lake that is worth the trip out of town.

Ben Lomond Summit – The Struggle is Real

I hesitated a lot before embarking on this beast. I had already done so much in NZ and felt like I couldn’t be any more captivated. I was wrong.

Starting from the base of the Skyline Gondola, I slowly worked my way up the Tiki Trail. It’s a beautiful short stretch (1.6 km) that follows the gondola’s path up and is surrounded by Douglas Fir. The trees are then left behind and you connect into Ben Lomond Track, and 1,326 m onto Ben Lomond Saddle (approx. 1.5 hrs). Many people choose to enjoy a snack and turn back – completing a 3hr journey. Or – you can continue up to Ben Lomond Summit (1,748 m) on a steep one-hour climb – no running happening here. Once at the summit you’re rewarded with a stunning 360 lookout that once again, leaves you mesmerized like no other hike previously did.

Once you have taken it all in, you head back the same way you came. This time with a bit more breath in your lungs, and the ability to enjoy the view even more. It’s a full-day hike with a 1,438 m elevation gain. Remember, reaching the summit is only the half-way point! The entire trip is 15 km and if running, you can get it all done in 4-5hrs (double that for walking). You can also take the gondola up to the top of the Tiki Trail and trim off 1.6 km each way.

Rainbow Reach – The Great Walk

Kepler Track is one of many New Zealand Great Walks which are multi-day tramping treks. While not everyone has the time to embark on these tramping hikes, there are many access points that allow you to to experience it for a quick one-day hike. From Te Anau’s Vistior’s Centre, I started my one-way run to Rainbow Reach.

This 14 km track is flat and very popular amongst runners. It follows the terraces of the Waiau River along the Kepler Track through diverse red and mountain beech forest vegetation. At one point, surrounded by incredible lushness and greenery, you feel like you’re in a tropical wonderland. Closing in on Rainbow Reach, a swing bridge guides you over the Waiau River, bringing you to the end of this part of the track. I opted for the convenience of a pre-booked shuttle waiting at the end.

New Zealand left me enthralled with its beauty and desire to remain as pristine as possible. Provided you’re a respectful runner and adventure seeker, New Zealand is a welcoming destination. While this is only a small sample of the adventure that awaits, I encourage you to get out there and explore–I know I will most certainly return.

Cindy Gallant is a runner and marketing professional in Toronto, always up for a travel adventure.

“If the study is wrong, I will resign.” Belgian slipstream researcher stands by his work

Ben Kaplan

April 14, 2020

Last week, Belgian researcher Bert Blocken released a graphic showing the slipstream of saliva droplets as they linger behind runners and cyclists. He determined cyclists traveling together should remain about 20 metres apart and runners, traveling 14K-per-hour (which would be a 3-hour marathon time; 1:30 half), should remain 10 metres apart when in each other’s slipstreams. The study, released before being peer-reviewed and subject to the best and worst aspects of going viral, created a stir. Ben Kaplan caught up with Blocken from his home.

How are you?

I’m hoping things will slow down a bit. The attention is nice, but what I notice is—and maybe I should’ve known this—it’s extremely important to be super, super, super clear, because all kinds of misinterpretations can happen and people misunderstand. I absolutely do not want to forbid people from running, cycling or walking.

What did people get wrong?

I think some people misunderstood this study to being an infection study when it’s purely an aerodynamic study. Aerodynamics are my field. I only know virology from what I read in the news articles and scientific papers.

How can you contract the novel coronavirus, or give it to someone else, when you’re running, walking or cycling?

Droplets inhaled by somebody else are an effective way to transmit the virus, so we looked at equivalent distances of how far you should run or walk or cycle behind another person if you want to have the same non-exposure as the recommended social distancing.

How far should you be behind someone if you’re just walking down the street?

1.5 meters, that’s if you’re just standing still, and to some extent, my research is common sense. When you exhale a cloud of droplets and walk away, and another person walks toward the cloud before the cloud has time to settle down, you walk into the cloud and inhale the droplets and get them on your face, get them on your body.

So what you did was take the 1.5 metres and extrapolated the exit velocity of droplets for runners, walkers and cyclists?

Precisely, it’s about the slipstream. The matter of time it takes for the droplets in the slipstream of a moving person to settle before the next moving person comes to the spot where the droplets were left behind. 1.5 metres when moving is not as safe as 1.5m when standing still. So what we did was figure out what the proper distance should be when moving behind each other in sports.

It’s crazy to think about how far you need to be away from the virus to avoid it.

It is, but it’s so important. It’s all about when you’re moving to the cloud and when you give the cloud time to settle.

Were you surprised by the response?

In a way. This is not rocket science. Studying droplets and air flow around people is something I’ve been doing for 20 years, but apparently the timing is right for a lot of attention on this.

It’s important.

I was a little bit surprised that no government has mentioned something about this. I really do think for everybody involved in running and cycling, we all know the slipstream. We know how aerodynamics work, but it appears to be the first time the issue was raised somehow in the public and on social media, that’s just weird. But OK. So be it.

What have you learned?

Keep walking. Keep running. Keep exercising. Keep cycling. But make your training a bit tougher than usual—stay out of the slipstream of the people in front of you. I don’t know how it is in Canada, but in Belgium, you’re not allowed to cycle in big groups anymore.

Same here.

That makes a lot of sense and it’s completely in line with our study. The first one coughs, the droplet cloud travels through the entire group and this is a massively effective way of getting people infected. Don’t cycle with more than one friend, and make sure it’s the same one each time. I would add that I think it’s perfectly fine to cycle next to each other. The droplets you exhale will appear behind you.

Running the same thing?

Run next to someone or in a staggered formation—not in a line.

You’re a cyclist. What else have you heard?

Keep a distance. I’ve been talking to people in my village, runners and cyclists, and some have said they hold their breathe when they overtake somebody and that does make sense to some extent. It doesn’t guarantee you don’t get droplets on your face or body, but I think we should choose to be a little bit more careful then our governments tell us when exercising.

You’re still exercising?

I will not drive one kilometres less on my bicycle because of this.

What if you lived in New York, or somewhere crowded, where you couldn’t avoid the slipstream?

A lot of people said, after I posted, I live in New York and it’s impossible to keep a distance. I can’t solve that problem. I’m just telling you the scientific facts that we found in the computer simulations.

It’s funny because we don’t run with tape measures, so who’s to say the exact distances? But to reiterate, what are the safe distances for avoiding slipstreams?

If you’re running very fast—14k-per-hour—it’s about 10-meters distance apart. If you’re walking, let’s say 4K-per-hour—it’s 4 to 5 meters. With higher speeds, a bit more distance; lower speeds, a bit less. Cycling at 30K-per-hour requires 20 metres. But only when you are in the slipstream.

There’s been some criticism of your study, that it hasn’t been peer reviewed.

Yes. I got a lot of criticism. People saying that I spread this on social media and made them more anxious, that maybe I shouldn’t have told them, but on the other hand, if we waited to be peer-reviewed and published and didn’t tell this to people and published in six months I would have felt horrible not giving people practical information for healthy exercising. I had to share what I know.

I agree.

I talked to our research team and the press agencies at my two universities (Eindhoven University of Technology in the Netherlands and Ku Leuven in Belgium) and asked them their point of view, and everyone thought, given the urgency of the situation, and that I’m 100% sure of my results, and that it’s my risk and my reputation, they all said, “We trust you and your results—put it out.” You know, I have been doing this for 20 years.

Do you have any doubts in your research?

If I had any doubt, I wouldn’t have put it out. If the study is wrong, I will resign at both my universities. But it’s not. This is routine for me.

Do you wear a mask?

No. Maybe I should. In fact, I have a colleague in China, and he promised to send me 200 masks, but I’m going to bring them to an elderly home. I think people working in the elderly homes need all the support they can get.

To read the most recent research by Bert Blocken, please click here.

To read the questions and answers addressing the work, PLEASE CLICK HERE.

Turkey Burrito Casserole

Anna Lee Boschetto

April 13, 2020

While this recipe uses ground turkey, you can easily substitute leftover chopped turkey, for a super quick and easy dinner that your whole family will enjoy.

INGREDIENTS

1 1/2 lb (750 g) ground Ontario turkey
1 onion, chopped
1 sweet green pepper, chopped
1 pkg (35 g) taco seasoning mix
1/4 cup (50 mL) water
6 large flour tortillas
1 14 oz (398 mL) can refried beans
3 cups (750 mL) Monterey Jack cheese, shredded, divided
1 cup (250 mL) light sour cream
1/2 cup (125 mL) salsa
2 cups (500 mL) lettuce, shredded
1 tomato, chopped
1/3 cup (75 mL) black olives, pitted, sliced

DIRECTIONS

ONE: Preheat oven to 350°F (180°C).

TWO: In a large skillet over medium-high heat, cook turkey, onion and green pepper; breaking up turkey. Cook until turkey is no longer pink. Stir in taco seasoning mix and water; bring to a boil; simmer 5 minutes or until liquid is reduced.

THREE: Spread 1/4 cup refried beans on each tortilla; top with 3/4 cup turkey mixture and 1/3 cup cheese. Roll each tortilla and place side by side in greased 9 x 13 inch (23 x 33 cm) baking dish. Top with remaining 1 cup cheese. Bake 30 minutes.

FOUR: Spread sour cream over top casserole, top with salsa, lettuce, tomato and black olives.

iRun Radio

Why I Run

April 13, 2020

On this edition of iRun Radio:

John Stanton, the founder of the Running Room, will be with us. Plus, Andre Picard of the Globe and Mail, who has been covering the coronavirus outbreak and still running every day. And our longtime friend and iRun contributor Ray Zahab, who, like everyone, is staying close to home.

Running outside is a tenuous gift. Eight things every runner must practice to stop making non-runners so mad.

Ben Kaplan

April 9, 2020

A backlash against runners is building and it’s essential we all practice common courtesy and advanced precaution or else, like we’ve seen in France, Italy and Spain, our right to run outdoors will be taken away. We bother civilians when we close their roads and they laugh at us in our tight florescent clothing. These eight things, practiced by each of us, will help us maintain something that, at least for me, is very central in keeping me sane. “We’re all in this together,” everyone keeps saying: so let’s us runners protect this, or else we’re going to be cooped up—without end—inside. (Plus, no one wants beans thrown at them, right?)

8. No running in groups. And this is serious. And people are watching. Three people from my run club were out together and someone called the store to complain. You have to do this alone right now, or with one other person—at a distance. Big groups of runners will be ticketed, or worse: They’ll ruin things for everyone else.

7. Stay away from walkers. I’m guilty of this all the time, and I’m training myself to get better. It’s not cool to bare down on a walker and narrowly miss hitting them, just to avoid breaking stride. As bikes don’t belong on the sidewalks, unfortunately, right now, assume the same goes for runners.

6. Don’t spit. Right now, spit is assumed to be lethal. In the best circumstances, it’s gross (although certainly understandable at a race, or even a hard workout). But these are the sort of things that civilians are looking for, and if we’re pegged as out-of-control spitters, we will be vilified and even, perhaps, shut down.

5. When running a virtual race, don’t run the race course. It would be wicked, of course, to race Around the Bay on the actual legendary hills, but we can’t do it because it would invite a crowd. If you must, try it before 6 a.m. or after 10:30 p.m., when you know no one else will be out. We have got to practice social distancing while long distancing (besides, do you really want to run those Around the Bay hills without your time winding up on Sportstats?)

4. Take it slow. The last thing we want is runners getting injured, winding up in the hospital, and adding a drain on the system. If you’ve never done speed work or 20 kilometres at once, don’t do it now. Get some air. Get some exercise. But you don’t have to go crazy. Pace yourself. COVID-19 is a marathon. And we know from marathons, right?

3. Forget the high five. And don’t share water bottles. And wash your hands when you get home. (But now I just sound like your mother).

2. It’s not more imperative for a runner to wear a mask than anyone else. And this is the controversy we’re all currently embracing. André Picard told me we don’t necessarily need to wear a mask when running. If you want to wear it, wear it. If not—at least according to Canada’s most in the know journalist, a runner and a 25-time marathon finisher—that’s fine.

1. Smile at the people you encounter. What civilians will think of runners is however we behave towards them right now. If we’re courteous, respectful, patient and sane; if we’re generous, watchful, alert and calm; if we’re approachable, solo, composed and self-contained, then we’ll be able to run outside, no matter how long this lasts. And we won’t have a country of non-runners who call us joggers thinking we’re jerks.

Pictured is Malindi Elmore, fastest Canadian female marathon runner of all-time. Shot by Cassandra Heinzman at Waterfront Park in Kelowna, BC (a place where Malindi can still run … for now)

Your Morning Just Got Better

Anna Lee Boschetto

April 8, 2020

Eggs are an easy ingredient we all have on hand which makes this dish one that you’ll want to try for a weekend brunch. Plus, this is a versatile dish that’s easy to swap out vegetables, cheese and protein with what you’ve got in your fridge right now. No added trips to the grocery store required!

INGREDIENTS

1 loaf (about 520 g) sliced bread (about 16 slices, discard ends)
8 ⅞ oz thinly sliced or shaved ham
2 cups cheddar cheese, shredded
6 eggs
¼ cup finely chopped onion
¼ cup finely chopped green pepper
⅓ tsp dry mustard
⅓ tsp black pepper
⅓ tsp Worcestershire sauce
dash of Tabasco
3 cups milk
⅛ cup butter or margarine, melted

DIRECTIONS

ONE: Trim crusts from bread; reserve crusts. Cover bottom of greased 13 x 9-inch (33 x 23 cm) baking dish with slices of bread, trimming to fit if necessary. Cover with ham, then cheese. Top with another layer of bread.

TWO Whisk eggs. Add onion, green pepper, dry mustard, pepper, Worcestershire sauce and Tabasco; whisk to combine. Whisk in milk. Pour mixture over bread. Cover and refrigerate overnight.

THREE Meanwhile, pulse reserved crusts in food processor until coarsely chopped. Set aside 1-1/2 cups (375 mL) of the bread crumbs. (Remainder can be frozen for another use.)

FOUR: The next day, stir butter into bread crumbs until moistened. Sprinkle buttered crumbs over top of casserole. Bake in a preheated 350°F (180°F) oven until puffed, set and golden brown, about 1 to 1-1/4 hours.

Katy Perry, Paul Simon, and Kendrick Lamar Recommend Running Tunes

Ben Kaplan

April 6, 2020

In 2014, I published a book entitled Feet, Don’t Fail Me Now. Not sure if you people are movie fans, but Jesse Eisenberg, from Zombieland and The Social Network, said it was “equal parts inspiring and practical.” At the time, I was covering music for the National Post and got into the habit of asking every musician I interviewed to recommend some running tunes. For the next month or so, I’m going to share some of my favourite responses.

Katy Perry

Perry was promoting a new perfume when we met, and this is what the encounter looked like:

At the time, Rebecca Black was popular, and she recommended the Black song, Friday. “The emotion is cuteness,” Perry said. She also recommended Rihanna—who she said she loved. I asked her to recommend one of her own songs to run to, and she said:

“Hummingbird Heartbeat. It’s fast and has a lot of double entendres.”

Hummingbird Heartbeat is 120-beats-per-minute, a great running tune!

Paul Simon

In a pinch, I might say Paul Simon is my favourite artist and his one-two punch on Saturday Night Live after 9/11 of The Boxer and Bridge Over Troubled Waters helped my city heal in 2001. Graceland might be my favourite running song. His picks stayed away from the hits.

Boozoo Chavis. “Some people don’t know this Zydeco musician from Louisiana, and that’s a real shame.”

Ali Farka Touré. “If you don’t know Ali from Mali, that’s something you want to check out. Years ago, he made records with Ry Cooder, who is brilliant at understanding music from other cultures.”

Celia Cruz. “The great Latin singer. All of her albums are brilliant.”

The Delmore Brothers. “That’s country music from the Grand Ole Opry. They influenced both Bob [Dylan] and me.”

The Everly Brothers. “I also love the Louvin brothers and the Carter family, but that’s probably enough for now,” said Paul Simon, “How far are you trying to run?”

Kendrick Lamar

I wish I could find the video from this interview. He told me his running song choices right after his first album came out and we spoke in a hotel room, just him and I.

Let’s Fall in Love, the Isley Brothers. “On this day, you’re jogging, but not only exercising, but also achieving piece of mind. This song is for your time to do you. You may have kids. You may have a job. Things that totally consume you, but when you hear this one, take some time for self-reflection. It’s the perfect song for a little alone time.”

Against All Odds, 2Pac. “To get your juices flowing, always 2Pac. This is on your energetic day—you’re really pumped up and you have goals ahead, something through the week that you want to tackle. When you want to stay focused on your running and have that energy, play this record right here.”

11 specific training questions answered for COVID-19

Ben Kaplan

April 6, 2020

Dayna Pidhoresky and Josh Seifarth are, respectively, a Canadian marathoner en route to the 2021 Olympics and a highly-respected coach with Mile2Marathons. They took your questions over the weekend, all related to training under our current pandemic, and came up with their best answers. Neither are medical professionals. Both are among the fastest, most knowledgable Canadian professionals in our sport.

1. How, on your own, can you replicate the training group dynamic?
Connecting with other runners through Strava or Zwift can help to replicate that community feel. Doing the same workout as others (different time/place) and then recapping your experiences together on a group call can help you feel like you are still training as a group.

It may involve getting creative, but it’s always easier to get out there if you feel like you are not the only one. There has been a growing trend of ‘segment hunting’ on Strava within the running community lately, which has been entertaining to follow and can prove to be motivating to get out there and go for some KOMs in your locale.

2. What do you think is the best approach to the virtual races? Does it make sense to go all out?
If you are itching to race and show your fitness or if you need to have that something to work for in order to step foot out the door then virtual races are perfect for you. You still need to be running solo and it’s important at this time to choose your route and the time that you go out carefully to be able to uphold the necessary physical distance standard. I don’t think there is anything wrong with putting forth a full effort in a virtual race assuming you adhere to all of the recovery and training principles you would if it were a non-virtual race. Many athletes would normally be doing a number of races through the spring normally anyways. That said, you still want to put your health first and keep your immune system strong so don’t go to the well in these virtual races.

3. What’s your favourite exercise that maybe we don’t know?
A few times a week I do the Jay Johnson myrtl exercises before I head out the door. I wouldn’t say it’s my favourite, but it is a constant that I have had in my routine for almost 10 years. You can find a list of those exercises here: http://www.njsportsmed.com/files/myrtl_routine.pdf

4. No one knows anything, but. . . if you had to, what do you think will be the first Canadian race?
As each day passes it is seemingly less likely that we’ll be racing any time soon at any in-person, large scale events. With that, the Boxing Day 10-miler is what I’d bet on being the first Canadian race.

5. Say I’m a half marathon runner and want to run a fall marathon. When would I need to hit my peak long run and, if it is my first marathon, what distance should that long run be?
We usually aim to hit our longest long run somewhere around 3-4 weeks prior to the race. That said, you have to also consider intensity when determining what a ‘peak’ long run is. It is far more effective to run a 30 km long run with significant portions at goal race pace than push to 35 km of just easy jogging. Given that most fall marathons are in the middle of October it would likely make sense to hit peak training through September, with the highest training loads (volume x intensity) being in the latter half of that month.

6. Also break that down for a half marathon dreamer. When would a runner targeting a fall half marathon need to hit their long run, and what should that distance be?
It all depends on the fitness and background of the athlete as well as what their ultimate goal for the race is. For a first time runner just aiming to finish an 18 km long run at a reasonably easy pace would be suitable. For an experienced runner looking to run a PB I’d generally look to run over-distance with a healthy dose of goal pace. In that case, a 25 km long run with 4 x 3 km at goal HM pace (2 km easy jog between) would be a strong peak long run session.

7. Dayna, was there one particular workout over any other that you’d attribute at least partially for your success at STWM, and can you describe it here so we can copy?
In the final three weeks before STWM I had two workouts that helped top-off my confidence levels. The first was a 38 km run with 5 km intervals in it that aim to target marathon effort and the second workout was my last big session before the race in which I ran 25 km with 15 km at marathon effort. Both of these workouts were on a hilly 5 km loop which is much hillier than the STWM marathon course — I know if I can come close to marathon pace on this loop then I am ready to roll.

I gain the most confidence by thinking about how I feel running these paces, it’s not about killing myself to try to run goal marathon pace. On that last final workout it felt easy, I was talking to Josh, I wasn’t running as fast as I could have and that gave me the confidence that I could show that fitness on another day — at the race!

38 km (5 x 5 km off 1 km recovery jog)
Marathon effort (splits: 17:26, 17:34, 17:31, 17:25, 17:17)
25 km (15 km at marathon effort)
15 km in 52:43 (splits: 17:29, 17:38, 17:36)

8. What is the most difficult training exercise that you do, which workout do you dread (but secretly love)?
Single-leg press at the gym is always a difficult one, but so important for quads, hamstrings, and glutes. For me I find it really activates my glutes. The workout I dread but secretly love is 8-10 x 1 mile off of 400 m recovery jog. We do this session on the road and it’s a challenging one, particularly if I’m feeling tired. It’s gratifying to nail it though, and that is why I secretly love it.

9. Lots of people are coming to the sport new right now. Talk to them. What do you wish you knew when you started?
Build up slowly! Many have the capacity or cardio to run, but you need to let your body physically build up — your muscles, tendons, ligaments will need time to strengthen. Also, run your easy runs slow. Most runners do not run their recovery runs slow enough, which doesn’t provide the recovery to allow them to run their fast running fast enough.

10. Also, talk for a minute about sneakers, if I’m buying shoes online, what do I need to consider? Have you ever bought sneakers like that?
If you are buying running shoes online, now is not the time to experiment. Look at the model and size of a previous pair that worked well for you and buy that same one (or the newest version of that one). I have bought shoes online (though this is rare), but they have always been models and sizes I had worn previously.

11. Choose your own question: what have we missed that could be helpful?
Running well is about consistency, particularly in the marathon. An athletes’ highest volume week is meaningless unless they can sustain it and the same goes for their most epic workouts. A great performance is the sum of all work done and there is no single workout or specific volume that is going to prove magical. When we evaluate and plan training we look at the average of the highest 6-8 sequential weeks in a marathon build to determine volume and look at the 8-10 workouts with the highest load (volume x intensity). This perspective can help an athlete see the bigger picture, move past poor workouts, and not use a single workout or week to define what they would consider to be a ‘successful’ race.

If you are looking for a personal coach, you can contact Josh at josh@mile2marathon.com.

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