iRun Radio

By

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March 30, 2020

On this edition of iRun Radio:

Canadian Olympian Krista DuChene, our marathon mom. We’ll hear her reaction to the postponement of the Olympics and how she’s handling the coronavirus crisis. We’ll hear from a runner who has raised hundreds of thousands of dollars for pancreatic cancer research and is now getting ready for her first marathon. And Kevin Smith of Marathon Dynamics, who just went out for a record-setting run even though his race was cancelled. He has some great advice for us.

Adjusting to the New Normal: Life Under COVID-19

By

Ben Kaplan

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March 27, 2020

Homeschooling

So after the “COVID-19 Daily Schedules” came the links to websites and apps for homeschooling. I didn’t have big expectations, but did want the kids to spend some time doing some sort of learning. After lunch we’d sit at our island in the kitchen with our iPad and two laptops, ready to do something productive. But much of our “homeschooling” became trying to log on, creating or trying to remember usernames and passwords, getting past ads, finding grade appropriate content, and waiting for websites to load. Our patience was lost and I settled with, “Do whatever you want that you’d call learning.” Good enough. Worked for me.

I’ve seen both ends of the spectrum on this recent topic. There are people who say, “be their parent, not their teacher” and, I can’t recall the source or when I read it, but some went so far as to say that trying to homeschool your kids could be damaging (or something like that). Then there are parents who are strict and diligent, determined that their kids will get educated. Most of us are somewhere in between. Fortunately for us, our children go to a private Christian school and our teachers had distance learning programs ready for them the day they were to return to school after the March break. So that means that during March break, our teachers were working while the rest of us weren’t so much. We have already picked up some of their school books and supplies. Each teacher has been using Google Classroom and been available throughout the school day to chat and answer questions. Our grade 8 teacher, who teaches ESL to Chinese students, is very experienced with on-line teaching, which we have greatly appreciated for our 14-year-old. We’ve established a routine where after breakfast and some morning chores our kids get to their school work. They were almost craving it and took the initiative on their own. It has taken no coaxing and we’ve commended them for the skills they are developing that will benefit them when on their own at college or university someday.

The necessary time to complete the assignments has been appropriate and most of their work is completed in the morning. After lunch they’ve been going outside to work with my husband who recently cut down a tree in the backyard. It’s a good time-consuming project. Now I realize that most children attend public schools that have not yet provided online learning for their students. So I’ll quote the advice from a friend who is a local hockey dad and school principal, “What can students do while it is all being put together? Read. Maintain regular sleeping patterns. Eat well. Exercise. Get outside. Know that curriculum is coming but the work habits and study skills vital for learning are more important to student success than having the right textbook.”

Mealtime

Our burrito meal last week was so good that we decided to do it again. I am only making necessary grocery trips, and have never been one to run out for one or two items anyway, so we plan ahead and use what we have. My 14 year old son made guacamole again, this time without cilantro but it tasted nearly as good. We cooked some ground turkey with lentils, which was flavoured with taco salad seasoning that I made from my food blogger brother in law’s website, “The Black Peppercorn”. I made 4x the recipe and put it in the cupboard for our next Mexican meal. I had some cabbage, apples and carrots in the fridge so chopped them up and added some walnuts to make a big waldorf salad. My 12 year old son made cookies last night that were absolutely delicious. But with the price of butter at $7.00 we will have to pace ourselves in the baking. I found some chopped apples in the fridge that I froze a few months ago because we had so many so we will likely make some applesauce and apple crisp.

Running

The volume and intensity of training has decreased as we have no races in the near future but I’m still enjoying my near regular running routine. After my coffee(s) in the morning and time to catch up on the news and social media, I head out the door before anyone is awake. The spring weather has been wonderful with much sunshine and I have been enjoying less traffic on the now quiet streets as I head out of town.

When recently speaking with Mark Sutcliffe for an iRun Radio podcast, I explained that I am seeing this break as one similar to a pregnancy or serious injury. With three babies and one broken leg I’ve sat out of 4 different seasons over the years. I learned that I could recharge mentally while maintaining a good amount of fitness. Each time I returned with an incredible passion and was faster than ever before. I ran a 2:32 (Rotterdam 2012, F9), a 7 minute personal best, in my first marathon back after our third child who had just turned 13 months. And I ran my second fastest marathon, a 2:29 (Rotterdam 2015, F2) that got me my Olympic standard, 11.5 months after fracturing my femur.

Our bodies will remember what to do when we train and race again.

Adjusting to Life at Home with the Kids

By

Ben Kaplan

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March 26, 2020

Ok, for those of us with kids at home, let’s be honest. Those “COVID-19 Daily Schedules” with perfectly planned stay-at-home activities were never going to work. I’m not saying it wasn’t worth the attempt, but it was never realistic. My youngest and oldest are 5 years apart. My 9-year-old daughter loved the idea, but once my 14-year-old son saw a bedtime of 8:00 p.m., he was out before he was in. Now, I wasn’t going to just let them sit around on screens all day. One child reminded me that it was their March Break so I asked him if he wanted a week of freedom followed by an unknown number of weeks of a strict schedule, or something in between. Like me finding a middle ground between Julie Andrews and Carol Burnett, we came up with a decent routine that has been working fairly well.

With more time at home, we are enjoying cooking and eating together more often. We started with a few themed nights: Italian — homemade pizza crust; Mexican — burritos with homemade guacamole; and Greek — homemade turkey burgers. Then we moved on to trying new recipes. Each kid takes a turn cooking with one parent, and the leftovers are enjoyed at later meals. I was thinking of making something with rice last night and just happened to see this recipe for Fried Rice when I glanced at my phone. I rarely follow a recipe exactly so substituted a few times and it turned out just fine.

I typically run on my own so this physical distancing hasn’t changed that part of my life. However, I would join a small group for Saturday morning runs, something I’ve done with the same few friends for several years. I was able to run with two good friends on March 14, but have been solo since. One good friend is incredibly swamped because he builds e-learning software. Another is busy managing a food production company and, along with his wife who is a nurse, is exposed to too many people. I dearly miss these runs with these very special people, but know that patience is key and we will unite again. In the meantime we keep in touch through texting, social media … and the occasional kudos on Strava.

Dave Scott-Thomas Receives Lifetime Ban from Athletics Canada, Megan Brown responds

By

Ben Kaplan

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March 25, 2020

Megan Brown poses for a portrait at the Percy Perry Stadium in Coquitlam, B.C. Photograph by Melissa Renwick.

Megan Brown was taking her 8-week old daughter, Grace, for a walk when we caught up with her, asking her about her response to the sentence imposed on her former University of Guelph track coach, Dave Scott-Thomas. Brown was 16 when she met her coach, and her allegations against one of the most powerful people in running cracked open systemic abuse rampant in sport. Brown talked Ben Kaplan over FaceTime this morning.

How are you holding up?

As well as anybody. Just taking it one moment and day at a time, but it’s intense. Very intense. I’m out here walking and breathing and thankful to be near the ocean and mountains and all the resources I can use to process all this.

Did Dave’s punishment equal what he deserved?

I don’t like the word “punishment,” I haven’t been working from that place. For me, I work more from karmic resolution. I think there’s order to everything and as I move through this process I can see there’s a lot that needed to be resolved. I didn’t realize how much it was impacting me the fact that it wasn’t resolved.

What do you mean?

Moving through the stages: the story went out, and there was a lot of healing from that, and closure. Then the institutional stuff, and that impacted me less than maybe you’d think, but this piece is bigger than I thought it would be. It feels like the final necessary piece for karmic closure—for me at least.

Good.

I think it’s another level of internal peace. I didn’t go about this because I needed any of these outcomes. I didn’t think I needed them, but obviously on some level I did. I also think it sends a strong message out there. There’s no tolerance for this. Hopefully it brings athletes another level of safety and protection. That’s what everyone wants to feel—that they’re protected and people are looking out for them.

We need to know there’s justice in the world.

I see the much bigger picture in this. It’s impacting everyone on different levels and I hope it will bring people what they need on this, but the whole thing on a whole is really sad. Any victim of abuse will tell you there’s no punishment that will make things better for the level of pain you had to endure.

“Sad” as the overriding emotion.

It always comes back to “sad” that this happened, that this is the kind of world we live in. So hopefully this today will bring some. . . not “peace” to that sadness, but. . . I don’t know.

Of course, and everything obviously is tied up into this crazy global pandemic. It’s hard to make sense much of anything.

That’s the message when I talk about “karmic closure,” it’s about knowing that there’s nothing gets left un-dealt with. Yes, this took 16 years to resolve, but the universe doesn’t forget. Life doesn’t forget. Everything will come to closure. Everything will come to resolution. Justice, whatever that looks like will always be served. It’s knowing that, that’s the way life operates and healing will always happen and can happen – and that’s an important message for right now—everything is going to be ok

That’s a real nice message from you to us for right now.

Grace is a big 8-weeks-old today. She’s very attached to her mom and I don’t get much space or distance, which is fine for right now. We do a lot of walking; two sometimes three walks per day. Terry Fox has a route in Port Coquitlam, so we walk his route every day, which is neat.

You worried, being a new mom, in a pandemic? (This question sounds awful, and I apologize).

No, it’s OK and no, I don’t have a lot of fear around the illness piece of it it. I just feel this fear of the unknown and what all this is and what’s happening, but at the same time I believe that it’s going to be OK. It’s been intense. I moved across the country, then had a baby, then the story comes out and now the global health crises … I need a vacation.

From the universe, we all do. But for you in particular, I believe it will come.

Honestly, I feel like I’m getting the shit beat out of me every day.

I read a million people have lost their jobs.

It’s insane, but it’s almost so insane that you have to feel a sense of something bigger than any individual. I feel like its all going to be OK because were all in this together. It’s not a subset of people suffering, we’re all in this together and when has that ever happened? This is big and when I’m not engulfed in the intensity of whats happening, I feel hopeful of what’s going to come from all of this. Not Dave Scott-Thomas, but the world. We just have to steer the course and keep putting one foot in front of the other.

“Don’t shy away from any questions.” Megan Brown talks her recipe for change

By

Ben Kaplan

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March 25, 2020

Last month, Megan Brown was featured in a Globe & Mail cover story in which she disclosed her University of Guelph track coach had allegedly groomed her for sex. Today, the 35-year-old tells Ben Kaplan she has some thoughts on how running can do a better job policing itself.

MB: I have a baby asleep in my arms right now so I can’t talk on the phone, but if you wanted to do an informal back and forth over email, I could answer questions in real time. I find that’s where the magic is anyways. Something that’s engaging for both of us.

BK: You have a baby asleep in your arms right now. Why don’t you take us up to date with your life?

MB: Well, life has changed pretty drastically for me in the last few months. My husband and I relocated to beautiful BC in late November and I gave birth to my daughter, Grace, at the end of January.

Megan Brown poses for a portrait near in home in Coquitlam, B.C.

BK: Good to see you are thriving. I don’t think I realized you were pregnant at the time of the first piece. You must have been feeling so much.

MB: The timing was pretty surreal, actually. Michael [Doyle, Globe & Mail reporter] reached out to me the week after my husband and I moved out here, and the article came out the week after Grace was born. Thankfully, I have a lot of trust in how the universe works, but even then it was a test of faith on many levels.

BK: You have a daughter. Would you let her run track?

MB: I would like to think that I would support any interest or passion that she has. However, would I enroll her in track and field? That’s an entirely different question. And one that makes me quite emotional, actually…

BK: Of course, and sorry—obviously. I want to be generous and sensitive, but also ask you things I think the readers want to know. It makes you emotional because you love track, but also because it provided an area for you to be abused, and a system that allowed it to carry on.

MB: Don’t shy away from any questions. Emotions don’t scare me at all. It’s where the truth often lies. And yes, it makes me emotional because I have such a deep love for running, but it is also the source of a lot of pain for me. (And again, don’t be afraid to get personal. I’m an honest truth teller and so desperately want to have more meaningful conversation).

BK: You’ve grown up and spent your life in our sport. Are there more stories like yours just waiting to come out? I know for a fact that we published one by Clara Langley a few weeks after your story—not about a coach, but about another elite male runner.

MB: I can only comment on what I have personally experienced, but I imagine there are countless other stories similar to mine. Abuse of power has been rampant in our sport.

BK: You’re brave and put your name to ending systemic abuse. Where do we go from here? (In other words, how can we—or can we even—create a place where you’d be thrilled to have all of our daughters lace up their spikes?)

Megan Brown poses for a portrait inside her home in Coquitlam, B.C.

MB: I think we take things one step at a time and see where it all leads. I know that I feel very hopeful in the changes that are trying to take place in sport (and society as a whole). It feels messy right now, but that’s only because we are uncovering the shadows that have been driving our sport for a lot of years. Once we expose these shadows, we are already well on our way to a better sport.

I wish I had something concrete for you, but I truly believe the “change” is in seeing what we couldn’t see before

BK: I love that. And I appreciate your taking the time to talk to me. This magazine, for the most part, goes out to weekend runners, many of whom have been moved by your story. Can you feel our support?

MB: I certainly can, and it has brought me such immense healing. So thank you.

This article appears in iRun’s first issue of 2020. Read the entire issue here.

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Adjusting to Life in the Time of COVID-19

By

Ben Kaplan

-

March 25, 2020

Our Time.

It’s only been eight days since writing, but it seems like months. Like Marnie McBean, Canada’s Chef de Mission for the 2020 -2021 Olympic Games said when explaining the difficulty in making the (right) decision to not send Canada if the games were not postponed, “COVID-19 time is not the same as normal time.”

I couldn’t agree more.

It seems that now more than ever, every day is the same yet different than the one before. It is the same in that we are staying at home, adhering to the need to “physically distance” (I prefer this to “socially distance”) ourselves in order to help control the spread of the virus. It is different in that we are getting closer and closer to what we have seen in other countries. I’m not going to spend much time focusing on the depressing and upsetting facts and details of which many of us are already aware, but will say that when I got an email yesterday from my college, the College of Dietitians of Ontario entitled, “Urgent: COVID-19 Healthcare Provider Recruitment – Are you Available?”, I was once again reminded about how serious this is.

I remember learning during my dietetic internship about how we, as healthcare providers, could be called upon in the case of a pandemic or state of emergency. Of course, you think it will never happen. But, like many other difficult dinner time conversations we’ve recently had, we discussed this one. I completed the on-line form, stating that I was ready and willing to be placed where needed most.

After writing this first paragraph I joined my husband and three kids to a game of pictionary, followed by a game of euchre. It’s during these moments that I often forget about COVID-19, this pandemic that I am calling, “our pause on life.”

Writing.

On March 10 I learned that the March 15 New York City Half Marathon, which I was planning to race, was cancelled. I wrote about it here. Despite the thought that the Tokyo Marathon might be the only major race cancellation, when the virus had not yet surfaced in North America, it became evident that it was just a matter of time. So I chose to stay positive and turn to social media to share my thoughts and feelings. I posted a picture of my NYC mug that I got, with an abundance of chocolate sweets, from the M&M store when racing there in 2014. I was hoping to make another return as I’ve also been to the M&M store when racing in London, England. But it wasn’t meant to be.

On March 16, the first day of March break, I posted a picture on my Instagram story of a pen, a pad of paper, and another coffee cup with the caption “Creating ‘the schedule’ and ‘send help.’ Every day since then I’ve started my day with a picture of a new coffee cup, followed by pictures and updates on training, life at home with the kids, COVID-19 and Olympics news, and words of gratitude before I head out the door for my run.

Over the next while, I will summarize some of these past stories and write further ones about this new life we are living. Stay tuned.

The Best Fried Rice Ever

By

Anna Lee Boschetto

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March 24, 2020

Let’s be honest, fried rice is a favourite takeout side dish, and sometimes it can even be the main. Here’s a recipe that is as pleasing to the eyes as it is to your taste buds, because it’s packed with vibrant produce picks. Plus, this is a dish that can be ready in 30 minutes, with leftover cooked rice.

INGREDIENTS:

3 eggs
¼ cup vegetable oil, divided
½ cup carrot, finely diced
½ cup red pepper, finely diced
1 cup snow peas, sliced diagonally in 1/2-inch (1cm) pieces
¼ cup sodium-reduced soy sauce
1 tsp sesame oil
1 ⅛ quarts white rice, cooked
3 green onions, chopped
1 tsp chili-garlic sauce *(optional)

DIRECTIONS:

ONE: In a small bowl, beat eggs with 1 tbsp (15 mL) water.

TWO: Heat 1 tbsp (15 mL) oil in large non-stick skillet over medium heat. Add eggs and leave flat for about 2 minutes, tilting pan to spread, or until cooked through; remove to a plate and coarsely chop.

THREE: Heat remaining oil in same skillet; add carrot, red pepper and snow peas. Stir-fry until softened about 3 minutes.

FOUR: Combine soy sauce, chili-garlic sauce (if using) and sesame oil. Add to skillet with rice and stir-fry for about 5 minutes or until rice is heated through. Stir in egg and green onion.

“All you really need are shoes.” How COVID-19 is Launching the New Running Boom

By

Ben Kaplan

-

March 23, 2020

It’s an unprecedented time for all of us.

There’s little familiarity in our daily lives with much of the workforce, excluding the heroic efforts from essential services, medicine, and delivery, operating from home. Businesses are closed, travel halted, offices are empty, highways and streets are ghost towns. Don’t tell that to runners though, who appear to be out in greater abundance (although not in groups) than ever.

The world’s most accessible sport appears to be as popular as ever when it comes to running as an exercise, including what appears to be a new wave of runners.

It makes sense.

Gyms are closed, and fitness classes are cancelled. Not everyone has a treadmill, stationary bike (or subscription service like Peloton or Zwift), or even free weights in their home. If you don’t have access to equipment, or the mental fortitude to consistently do home workouts with YouTube as your fitness partner, running outdoors is awfully alluring. (There are ways to get creative in your running too, if you find simply going for a run too boring.)

Few other activities have the same low-barrier entry like running: free, outdoors, solo, and as challenging as you make it. In ways, running is a medicine, allowing us to clear our head, stay active, and get fresh air without needing any sort of membership. In times of uncertainty, our running habit can help keep us grounded.

On the one hand, small businesses in the industry face tough times because of COVID-19 including those who operate road races. Currently, races in Canada as late as May have been cancelled, with many affected postponed until at least the fall. Globally, Boston, London, and Paris have all cancelled their marathons, pushing them to September or October.

But, the running industry is adapting quickly, offering virtual races to keep you at least partially motivated as spring plans are disrupted. A break from racing can also allow us to fall in love with the purity of running with no added pressure to hit certain paces or stick to a rigorous training plan.

On the other hand, there appears to be many first-time runners out exercising. At least in Toronto, paved paths, neighbourhood sidewalks, and trails remain busy with runners. Some with running-specific attire, others with sweatpants, gym shoes, and the like. This trend seems to be the case outside of Canada’s largest and most bustling city too.

Just yesterday, Olympian Jessica O’Connell tweeted, “Yesterday I saw more (appropriately distanced) runners on Calgary’s pathways than I EVER have before. Running is kinda fun, right??”

Could this be running’s next big boom? Likely in the short-term, and a possibility in the long-term.

If you maintain social distancing (even if you don’t show any symptoms), then continue to run (unless information changes), or consider trying running for the first time. That is, if you don’t feel ill or show any COVID-19 symptoms; if you do, you should follow health officials’ advice and stay home. You can read more about safe practices while running here.

“If you’re going out and you’re hiking or biking or running and you’re not within, say, six feet or 10 feet of another person, I would consider that a healthy, safe practice,” a Yale epidemiologist told NPR.

Yes, you can run with sophisticated tech like GPS watches, heart rate monitors, AirPods, your smartphone, and the latest and greatest shoes. But the beauty of running is that anyone can be a runner. All you really need are shoes.

Non-run-specialty business seem to be catching on. For example, Altitude Sports sent out an email on March 21, entitled “go for a run” which was full of running gear and attire sales, smartly recommending that if you’re running, avoid touching objects unnecessarily, and your face.

Generally, running is a great metaphor for life, especially during these challenging times. Runners are no stranger to challenges and pushing when the going gets tough. So keep on running. Canadian runner Rob Watson summed up that sentiment best on Twitter, sharing the following:

“One of the greatest things running has taught me is how to deal with disappointment. It is ok to be upset, it is ok to be frustrated, but it is not ok to give up. Take your time to work through your emotions and when you come out the other side you will be better for it.”

iRun Radio

By

Why I Run

-

March 23, 2020

On this edition of iRun Radio:

We will talk about the impact of the coronavirus on the running community. Our guests include the race directors of two major events in May, the Calgary Marathon and Ottawa Race Weekend. Both events are grappling with major decisions about what to do as a public health emergency continues. We’ll share their perspectives with you. And we’ll also talk to a runner who is an expert on infectious diseases and communications, to get some perspectives on what impact this is having on the running community and even something as simple as whether it’s still okay to run outside, and with a friend.

5 Great Indoor Workouts for Runners.

By

Dave Carpenter

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March 19, 2020

Just because you’re trapped indoors doesn’t mean your training plan has to go out the window.

You can still safely run outdoors by yourself or with a few of your running mates amid the Coronvirus pandemic if you follow the right precautions. That said, it’s pretty clear that our community feels anxious about venturing beyond their doorstep for a run, what with Google searches such as ‘running outside coronavirus’ exploding right now .

While even a walk in the park will do you some good in warding off cabin fever, there’s nothing wrong with taking your training indoors more often during this pandemic if it brings you a little more psychological well being.

However, many of us don’t have a Peleton, Zwift or even a garden-variety treadmill at home. With that, we at iRun thought it was high time to share
five great indoor workouts, sans fancy equipment, that’ll help keep you in shape and on track for your next race (whenever that may be).

1. Circuit Training

An excellent high-intensity, cardiovascular-meets-strength workout , circuit training will help you keep your speed up and your core strong while waiting out COVID-19.
A type of resistance training, circuit training employs a consecutive series of high-intensity aerobic workout routines and is perfect for home-bound runners, requiring minimal-to-no equipment. Here’s a great indoor circuit training workout.

2. Stair Climbing

Stair training’s another excellent, safe indoor workout for runners that improves your VO2 max, while seriously strengthening your lower body, especially if you live in an high rise condo or apartment building. Just think, taking the stairs to your apartment because the elevator’s down again won’t seem like pure torture anymore. Here’s a great staircase workout.

3. Skipping

Skipping is a a fantastic all-around exercise for runners that works the legs, arms, back and shoulders, while providing a solid mid-to-high intensity anaerobic workout (aka, a replacement for your tempo runs). Best paired with retro hip hop, disco or any music that makes you want to move. Start with 5-10 minutes of skipping a few times a week and extend the length of time from there. Slow down your pace and turn your skipping routine into an aerobic workout and target the most common training zone you spend time in as a for distance runner.

4. Yoga For Runners

Whether training indoors or outdoors, you still have take care of your body and guard against against injury; incorporating yoga into your weekly workout regiment is a great way do that. The most versatile of the five routines here for the house-bound runner, there’s a host of great yoga workouts available on YouTube alone which cater to runners by incorporating higher-tempo, strength-based movements alongside stretching exercises.

5. Meditation

Finally, while less of an exercise and more of a mindset, it’s important for runners to take care of themselves mentally as well physically, amid a world that seems to darken by the day. Why not meditate for at the end of your indoor workout? You may be surprised how much calmer you feel after even 5-10 minutes of meditative breathing. Further, meditation comes with the added health benefit of slowly reducing you heart rate after a vigorous exercise session, and also allow all that sweat to dissipate before you hop in the shower.
Popular Headspace offers myriad custom meditation exercises and programs to choose from.

Namaste, runners.