49 Reasons Ben Kaplan Should Go To Calgary Instead of Sabrina Young

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February 19, 2020

This spring, iRun will be sending one employee to the Scotiabank Calgary Marathon from Toronto, yet there are two iRunners who very much want to run. In an ongoing alternating column, Ben Kaplan and Sabrina Young will be stating their case, which you folks—dear readers—will vote upon who gets the prized ticket. This week, Ben Kaplan offers 49 sweet reasons why you should pick him.

49. My kids are 6 and 8 and still sleep in our bed in Toronto.

48. Calgary is not in Toronto.

47. Once in Alberta, I promise to recycle all of my beer cans.

46. And only drink local beer.

45. Also, oh yeah, I will be running. A lot. And quickly.

44. Pretty quickly. Who knows. My training hasn’t been going that well.

43. I will run with Calgary’s run crews and learn from them.

42. Including the team at Frontrunners, an inclusive group who seems to have the right idea.

41. In fact, I’ll contribute to Calgary’s local economy and buy something. Maybe I won’t buy $300 sneakers, but I’ll at least buy some race gels for my 50K.

40. That’s right. I’ll be running the 50. You think Sabrina Young is going to run that far?

39. So, it’s not that you should pick me and not Sabrina because I can run further than her and faster than her. I’m just saying. I can.

38. SO. MUCH. FASTER.

37. SO. MUCH. FURTHER.

36. And I’ll give high-fives throughout the race.

35. Do people in Alberta like that? I feel like it’s popular in Ottawa and Toronto, but in Vancouver, I didn’t get that many high-fives at the Vancouver Marathon.

34. Maybe the Ontario vibe doesn’t translate in British Columbia or, actually, I think at the Vancouver Marathon I had to walk and so had my head down and so maybe didn’t try any high-fives.

33. If you pick me, I will give out all the high fives.

32. Though not too many. Nobody likes an annoying runner.

31. I promise I won’t scare little children or old men.

Ben Kaplan catches up with Rob Ford on January 22, 2012. Photo by CJ Baek.

30. I even got along with Rob Ford.

29. I just want to experience the splendour of Calgary’s scenic course and festive atmosphere.

28. I want to drink in the pristine Alberta skyline and dream moodily on a runner’s high bliss about that glorious finish line.

27. I’m originally from Brooklyn, New York. I’ve never even been to Alberta.

28. I’ve never touched down in Edmonton.

27. Or seen the power of Red Deer. The majesty of Medicine Hat.

26. Is Medicine Hat majestic? See, the world can open up for a young man and I’ll impart my learnings on my poor children. (Maybe that will get them to sleep in their own beds at night).

25. Do it for my kids.

24. My kids need to know the Calgary Marathon is Canada’s longest running marathon.

23. That there’s a 5K walk and 50K ultra, and also relays and a kids run.

22. How can my kids grow up in a world without their dad seeing, with his own eyes, the Scotiabank Charity Challenge? Which every year raises millions of dollars for so many great people.

21. I just have to go to the Calgary Marathon and drink in the Expo.

20. In fact, if you pick me and not Sabrina Young, who cuts in line at the end of her races and steals extra bananas, I will give everyone a free copy of the new issue of iRun.

19. That’s right: pick me and receive a free copy of the May print edition of iRun magazine.

18. Even more: pick me and I’ll put you on the cover of the May edition of iRun magazine.

17. All you need to do is pick me. And you will be happy. And rich. And thin. And qualify for Boston.

16. So do not pick Sabrina. Who I once saw cut in line at a race expo to get John Stanton’s autograph.

15. John didn’t say anything. But c’mon. What’s fair is fair. Wait in line like everyone else!

14. On behalf of John Stanton, pick me.

13. And do it for the children.

12. Children everywhere.

11. Because the Calgary Marathon has amazing volunteers and a fast course and it’s growing so quickly in stature and buzz. The Calgary Marathon is every Canadians bucket list race.

10. I will literally die of FOMO if you don’t pick me.

9. Does the above picture not look like the face of a man who gives anything less than his all?

8. So we’re getting to the end of this list and I hope I’ve made my case:

7. The Calgary Marathon is awesome.

6. It’s fast. It’s fun. It’s celebratory. It gives back to the community and it has one of Canada’s leading green policies.

5. Frankly: I think all of us should run this amazing race.

4. But unfortunately, as of February 19, 2020, only one lucky iRun staffer will be making the trip.

3. For the high fives I will give; the dollars I will spend, the magazines I’ll distribute and the race I will run, I humbly think, dear reader, you should pick me.

2. Plus, Sabrina wears race shirts before she actually runs the race.

1. How can you vote for a monster like that?

iRun Radio

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Why I Run

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February 17, 2020

On this edition of iRun Radio:

Mark speaks with Evan Dunfee, who finished fourth in the 50-kilometre racewalk at the 2016 Olympics. Then, a writer who says running has helped her overcome childhood abuse shares his story. And an incredible story of an ultramarathoner who crossed the finish line with his 12-year-old son.

It’s Time to Band Together to Say Enough.

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Ben Kaplan

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February 11, 2020

I’m still angry. It’s been almost three days since the story about Megan Brown was released. I’m angry and I’m frustrated. I want to scream into the air and when I do I’m usually reduced to tears thinking about Megan and the other victims. I cry for Megan. I cry for the other young women who have been abused. I cry for the women who were tormented and ostracized. I cry for the women who spoke up and were cast away for their bravery. I cry for the athlete that was the star that was tossed aside because they were stronger than manipulation.

Michael Doyle poetically captured Megan’s tale, but his words do not give Megan or her family the justice they deserve. Doyle’s story donned the front cover of Saturday’s printed Globe & Mail. A photo of Megan standing on the University of Guelph track looking somber and broken takes the reader to the centre pages of her tragic tale.

Perhaps the only thing Doyle failed to capture was Megan’s history as a coach — as someone said to me the other day, Megan become the coach Dave Scott Thomas never was and probably never would be. Megan founded MBT, Megan Brown Training. It was a group that was founded on connection and community. It was a group that fostered greatness through setting your own level of success. It was a group that taught each other how to rise up by supporting one and other.

I posted on Instagram my feelings about this story. I did not have the courage at the time to point the finger at the enemy. Yes, Dave Scott Thomas is manipulative, but he is not the greatest danger. The greatest threat comes from Athletics Canada, the University of Guelph, and any other institution that ignored what was going on — to deny Megan justice after her father presented direct evidence of a breach of contract, of illegal activity, of abuse of power demonstrates their immoral, unjust and despicable behaviour.

Sure, let’s call an investigation. But let’s do more than that.

Here are my demands:

Anyone involved with ‘sweeping’ Dave Scott Thomas’s behaviour under the table or ignoring what was going on needs to resign immediately, at Athletics Canada, the University of Guelph and any other institutions. These people have no place in sport, no place in education. As a coach, an educator, or an administrator your job is to protect the athletes and the students; you failed, you did not protect these victims and you are no longer welcome.
Stand up and speak out against the power structure. It would be naive to say that only young women are targeted, though their percentages are greater, young men are at risk too. Honest and transparent coaching is what we need. We need all to protect each other.
All coaches need to be registered with The Coaching Association of Canada and the respective federations. For too long we have operated under the auspices of good intentions, which is not working. The Coaching Association of Canada demands that we treat athletes with respect, that we do no harm to athletes, there is a framework in place to protect not just athletes under the age of majority, but all athletes, who are arguably in a vulnerable position.
The Ministry of Culture, History, and Sport, along with Own the Podium needs to create a place of reporting for victims. Similar to the doping reporting anyone suspicious of wrongful behaviour should be able to anonymously report. Adam van Koeverden, I’m calling on you to help us and lead the way. You want to do good, create a safe place for victims and those witnessing this behaviour. This is not just happening in athletics, this behaviour has to stop in all sports. Now.

The University of Guelph’s president has apologized to Megan Brown. Stand with me and say no more. Stand with me and help create a positive future for yourself, for the next generation of athletes, for the current generation of runners. Stand with us and say ENOUGH.

Sasha Gollish is a competitive Canadian runner. Follow her @sgollishruns. The picture up top, from left, Alexandra DiGiacomo, coach Jill Mallon, Katie Housley, Megan Brown, Sasha, Erin McClure, Charlotte Aust and Tamara Jewett. The team won the University of Toronto a silver medal in 2009.

Korean Rice Bowl

By

Anna Lee Boschetto

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February 10, 2020

This traditional Korean favourite can be prepared in advance for a quick and easy-to-assemble meal. Serve it with Kimchi and sprinkle with sesame seeds.

INGREDIENTS
2 tbsp (30 mL)olive oil, divided

1 clove garlic, minced

1 cup (250 mL)baby spinach

1 cup (250 mL)bean sprouts

8 shitake mushrooms, sliced

1 small red bell pepper, seeded and julienned

1 large carrot, peeled and julienned

2 tbsp (30 mL)soy sauce

2 tsp (10 mL)sesame oil

1/4 tsp (1.25 mL)chili flakes (optional)

4 cups (1 L)cooked short grain rice

1/2 English cucumber, julienned

4 boiled eggs

DIRECTIONS

ONE: In a large skillet, heat 2 tsp (10 mL) of the olive oil over medium heat. Cook garlic for 1 minute. Add spinach and cook until wilted (about 1 to 2 minutes), stirring occasionally; transfer to a plate. Add another 1 tsp (5 mL) of oil to the skillet and cook bean sprouts until tender-crisp (1 to 2 minutes). Repeat with remaining oil, mushrooms, red pepper and carrot, cooking each separately.

TWO: In a small bowl, combine soy sauce, sesame oil, and chili flakes (if using). To boil eggs, bring a small saucepan filled with water to a simmer over medium heat. Add eggs carefully with a spoon, one at a time. Simmer eggs for 7 minutes for a medium runny yolk. Remove eggs from water and peel under cold water.

THREE: Place 1 cup (250 mL) of the cooked rice into each of 4 medium shallow bowlsor reuseable containers. Arrange sections of spinach, bean sprouts, mushrooms, red pepper, carrot, and cucumber around the edge of the bowl in a circle. Top each bowl with an egg cut in half. Drizzle with soy sauce mixture.

This recipe is provided courtesy of Egg Farmers of Canada.

iRun Radio

By

Why I Run

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February 10, 2020

On this edition of iRun Radio:

The author of a new book called the Science of Running will dispel some tips and give us some training advice. We’ll talk to a woman in Winnipeg who took up running in her 50s and says it has changed her life. And a runner in Calgary who is preparing for her 75th marathon.

5 Ways to Stay Hydrated This Winter

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Training

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February 9, 2020

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

If hydration is not something you give much thought to in the winter months, you are not alone. Most runners assume that because they tend not to sweat as much in the colder temperatures that their water requirements decrease. However, the importance of proper hydration does not change as the temperatures plummet. In fact, you lose more water in the colder months because the air is so dry, making hydration more of a concern.

Proper hydration is necessary for optimal training and performance. When you are hydrated your heart works efficiently to pump your blood to where it needs to go and helps your muscles function optimally. You will have the energy to train at the level you want to and it will allow for better recovery and sleep. Generally speaking, you should strive to consume 3-4 litres of water every day. If you run for an hour or less than plain water is enough to stay hydrated but if your run is passing the one hour mark you will need to ensure you are also replacing electrolytes and carbohydrates.

Drink first thing

Keep a full glass (10 – 12 oz) of water beside your bed and drink it before you even get up and get your day started. It sure beats having to drag yourself out of your warm bed and it tops up your hydration levels before you even head out for your morning run, putting you ahead of the game.

Eat plenty of fruit

Fruit is comprised mostly of water, making it a great source for hydration. Apples and pears are made up of 84% water, while clementines are made up of 87%. Plus they are packed full of vitamins, which can help boost your immune system, which is an added bonus during this terrible cold and flu season.

Infuse it

If you are tired of plain old water than try infusing it with strawberries, cucumbers, mint, lemon or anything else you enjoy to help the water go down with more pleasure.

Warm it up

Adding an herbal tea into your day is a warm and tasty way to increase your water intake. Having a quick tea before your run can help ward off that initial frosty feeling as you step out the door. And a tea after your run can certainly help boost your body temperature and rid yourself of any lingering post-run bone chills.

Limit alcohol and caffeine

Alcohol and caffeine are diuretics and can increase your risk of dehydration. Try to limit yourself to just two coffees a day.

Signs you might need to boost your water intake pronto:

Post run headache

Muscle cramping

Decrease energy levels

Muscle weakness

Dark urine

3 Upper Body Exercises for Every Runner

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Training

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February 5, 2020

Poor posture, aside from being unsightly, can slow you down while also predisposing you to pain and injury. And since running can actually exacerbate a slouched over, rounded shoulder posture it is important to integrate some upper body strengthening training into your exercise regimen.

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

A rounded shoulder posture is caused by a muscular imbalance where the muscles in the front of the body are tight and shortened while the muscles in the back are lengthened and weak – this is known as “Upper Cross Syndrome.” Upper cross syndrome increases your risk of rotator cuff injury, impingement syndrome, chronic neck pain and makes you a less efficient runner by impeding your ability to breathe deeply.

In addition to improving your posture and decreasing your risk of injury, adding upper body strengthening to your routine will also improve your arm swing, which is the “je ne sais quoi” of running. Arm swing propels your body forward and helps you maintain rhythm and cadence. A weak upper body can lead to your arm swing fatiguing before your legs, which can slow you down and end your run prematurely.

Integrate these three exercises on a regular basis to your training and improve your running and posture by summertime.

Prone Cobra
HOW TO– Lay on the ground on your stomach with your face down and arms by your sides at a 45-degree angle, palms facing up. Tuck your chin in, squeeze your butt, pull your shoulder blades down and together and lift your chest off the ground while you rotate your hands towards the ground until your thumbs point up to the sky. Hold for 15-30 seconds, lower and repeat six times. Remember to stop before you lose proper form or if you have any pain.

Side Lying External Rotation
HOW TO– Lay on the ground on your side, propped up on your bottom elbow. Holding a light dumbbell with a neutral grip in your top hand, bend your elbow to 90-degrees. Pull your shoulder blade as far back and down as you can, then lift your forearm up and hold for a second, lower and repeat for 10-12 reps. Repeat on the other side.

Row to Kickback
HOW TO – Bend forward, hinging at the hips and keeping your back flat, and slightly bend your knees. Hold a dumbbell in one hand with your hand facing you, keep your arm close to your body and lift your elbow as high as you can, hold this “row” position. Keeping your elbow high and your arm tight to your body, straighten your arm out behind you and hold this “kickback” position for a second. Reverse the movement and repeat for 12-15 repetitions. Repeat on the other side.

Easiest Chicken Parmesan Ever

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Nutrition

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February 4, 2020

Pasta is every runner’s go-to, we get it. But this classic Italian dish can be even more delightful and with the addition of a fresh salad and you’ve got dinner on the table for the whole family.

INGREDIENTS

½ cup all-purpose flour
⅔ tbsp garlic powder
¼ tsp EACH salt & pepper
2 eggs
1 cup panko bread crumbs
⅔ tbsp dried thyme
⅔ tbsp dried oregano
⅔ tbsp dried rosemary
½ cup grated Parmesan cheese, divided
2 boneless chicken breasts (about 500g)
¼ cup vegetable oil, divided
2 cups marinara sauce
4 slices fresh mozzarella cheese (1/4 inch/ 5mm thick)
Fresh basil leaves for garnish

DIRECTIONS

ONE: Preheat oven to 350°F (175°C).

TWO: In a shallow dish, stir together flour, garlic powder, salt and pepper. In a separate shallow dish, whisk together eggs. In third shallow dish, stir together bread crumbs, thyme, oregano, rosemary and ¼ cup (60 mL) of the Parmesan cheese.

THREE: Place chicken breasts on cutting board. Holding knife parallel to work surface and starting at curved side, cut in half lengthwise, almost but not all the way through; open like a book. Working with 1 chicken breast at a time, coat in flour mixture, followed by dipping into eggs, then coating in bread crumb mixture; pressing to coat.

FOUR: In medium skillet, heat 2 tbsp (30 mL) of vegetable oil over medium-high heat. Cook 1 chicken breast, for 3 minutes on each side until breading is golden brown, adjusting heat as necessary. Repeat with remaining oil and chicken breast.

FIVE: Transfer chicken breasts into a 13- x 9-inch (33 x 23 cm) greased baking dish. Generously spoon marinara sauce over chicken and into the dish. Top with sliced mozzarella and remaining Parmesan cheese. Bake 30 minutes or until cheese has melted and is a light golden colour. Garnish with basil and serve with a side salad or vegetable of choice.

Recipe courtesy of Egg Farmers of Canada.

ICYMI: Reggae Marathon is Now an Abbott World Marathon Majors qualifying race

By

Anna Lee Boschetto

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February 4, 2020

Running Negril Jamaica’s Reggae Marathon just got even more inviting with the announcement that the event has been selected as the Caribbean qualifying race for thee Abbott World Marathon Majors Wanda Age Group World Rankings. With a marathon, half marathon and 10K race director Alfred Francis says his team is thrilled with the ranking, especially with so many events in Jamaica having gained world-wide recognition on the marathon circuit.

The Reggae Marathon is also a part of the Five Island Challenge series, which includes four other Caribbean marathons, encouraging distance runners from around the world to experience island racing at it’s best. With this year marking the 20th anniversary of the Reggae Marathon, the announcement as a part of the Abbott World Marjor Marathon Wanda Age Group World Ranking, will no doubt draw even more runners to this scenic event that truly encapsulates the spirit and joy of all things island life, including running.

he announcement is especially significant with the Reggae Marathon celebrating it’s 20th anniversary with the 2020 edition on December 6th.

For more about this year’s Reggae Marathon, check out Anna Lee Boschetto’s destination race experience Five Reasons to Run the Reggae Marathon.

iRun Radio

By

Why I Run

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February 3, 2020

On this edition of iRun Radio:

We’ll talk to Olympic speed skater Brittany Schussler, who is now an avid runner. Also, author Alex Cyr, who chronicled his experiences on the St FX university track team in a book. And Malindi Elmore, who just set a new Canadian record in the marathon and is on her way back to the Olympics after 16 years.