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Saturday, September 28, 2024
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How Running Is a Guiding Force

For Emily Piercell fitness, weight training and running were a part of her life. Having cancer, left Piercell emotionally and physically exhausted, and not feeling like herself. Then, two years post-active treatment, it was running that helped her regain a sense of who she was, shining a light well beyond her recovery. Piercell shares her story, along with how running can be a guiding light through the challenging journey of cancer recovery.

Why Running

I have been a runner, although not a great one, since high school. In my senior year I came in last in every race but I finished every one I started and would get that one point for my team. During university I continued by running three half marathons. After that, I needed a break, so I took up weightlifting and hired a personal trainer. About two years later I was diagnosed with breast cancer. All I could physically do most days was force myself to walk, even if it was just around the block on my worst days. During my year and a half of cancer treatments, I felt like I had a super steep and daunting hill to climb to get back to my strong pre-cancer self. I wasn’t sure it was possible.

While I was recovering from my fourth surgery in about a year, I received an email from the Running Room to join a free Survivorship Clinic for breast cancer survivors to learn how to run. I immediately signed up, thinking at least it was a starting point.

The first night of the clinic I had to walk because I didn’t get the go ahead to start exercising again from my plastic surgeon. Since that first night, I completed the Survivorship Clinic with a 5km race, joined the 10km clinic, ran my first 10km race in December and have joined the half marathon clinic, training for my first half marathon in seven years and more importantly, since my body has had to start over. Every week I’m amazed at how much I’ve improved since last summer, and it’s made me energized for my future. I’m even starting to accept my new body.

It’s All About Support

I run three times a week with the Running Room as part of the half marathon clinic. It is inspiring to be in a room with so many devoted runners, ranging in ages, shapes and abilities. Everyone is there because of their love of running. I feel lucky that I am now a part of this supportive community.

I am also lucky because in my family, running has always been a group activity. For my second half marathon in 2011, me and my four sisters ran it together, all of us wearing the same red shirts to make us stand out. We are going to recreate that this May when we all run the Toronto Goodlife Half Marathon together, as a step forward from the hellish last few years.

You Can Achieve Actual Goals

I like setting attainable goals for myself as it keeps me motivated to strive for the next goal. Running does that for me. Back in the Survivorship Learn to Run Clinic, every week we increased the number of minutes of running without a break. We ran for a minute then walked for a minute in week one and increased the running portion every week until we were running for 10 minutes straight. Anyone can do anything for one minute. It was daunting in week one anticipating what was to come but every week we achieved our goal. Now my Sunday long runs are increasing by kilometres each week, which again seems scary but this past weekend we ran an “easy” 14km. I am so proud of myself for even being able to call a 14km run “easy”.

Runner’s High is Real

To be honest, I have a love-hate relationship with running. On the one hand, runner’s high is an actual thing. I could be dreading a Sunday long run before I start but once I’m in the rhythm of the run, which comes most days, it feels so great. It is like a meditation. I focus on my breathing and how my body feels and my worries just float away for that hour.

However, running is also mentally tough. There are days when I don’t find my rhythm and my legs feel like they have weights attached to them. These are the days that I have to practice my self-love and mental toughness. I focus on the reasons why I’m running, what my goals are and remind myself where I was just a year ago.

Another hurdle I have to jump due to running is continuous joint pain, which is a side effect of the hormone therapy that I am undergoing for hormone-receptor positive breast cancer (that will probably last for another eight years). Some days my body feels like an 80-year-old’s because every joint in my body feels so stiff and achy. Although this sucks, it is my new reality and I have to learn how to live with it. Some of the things that have helped me are baths after my long runs, taking the time to stretch and being consistent and running at least three times a week.

Even though I was able to do more push-ups pre-cancer, I know that I am cardiovascularly more fit now. My clothes are starting to fit differently, I’m slowly shedding pounds and I’m getting my confidence back. I’m trying to be kinder to myself and accept what my body has gone through. I will never be the same person as I was before my breast cancer diagnosis but with time, I’ll be even better.

What you need to know before you start:

  1. Get your doctor’s approval to start any strenuous exercise.
  2. Get proper gear: I have lymphedema in my right arm and hand so I have to wear a compression sleeve and gauntlet to do any exercise.
  3. Walking is ok and actually encouraged by the Running Room.
  4. Some days you’ll want to quit but every run offers up a clean slate. Just keep putting one foot in front of the other.
  5. Don’t take it too seriously and have fun!

Join Team Rethink at the Divas Run on September 22, on Toronto Island. Whether you’re a seasoned marathoner or you’ll be walking the 5km, what really matters is that you’re part of a community coming together to change the lives of those affected by breast cancer.⁣ Use code RETHINK for $10 off! $5 of each code used, as well as 100% of the fundraising dollars, will come back to support Rethink’s mission.

iRun Radio

iRun Radio

On this edition of iRun Radio, celebrating the life of Canadian Olympian Sylvia Ruegger. Then, an inspiring story of a runner and triathlete who recovered after a car accident and has taken himself from wheelchair to Ironman. Plus, at 79 years of age Tommy Leitner talks about the euphoric feeling of running.

How A Strong Arm Swing Will Make You Faster

Female Athlete Running Outdoors

 

By Pamela Mazzuca HBSc. Kin, Athletic Therapist

You may be wondering just what your arm swing has to do with improving your PB, well you may be surprised to learn just how much they are connected. If you’re arm swing is already pretty solid than you are a head of the game, since an inefficient arm swing could be causing you to expend an excess of precious energy without any payback.

A good arm swing starts with good posture. This will help ensure your arms are starting in the correct position. If your posture leaves little to be desired, then be sure to stretch your chest and arms before and after every run to help open up your chest and shoulders. Another critical component to a good arm swing is shoulder stability. A strong shoulder girdle (which is made up of your deltoids, rotator cuff, rhomboids and trapezius) will help prevent rotation of your upper spine as you swing, making you more stable and reducing the amount of energy you waste.

Aside from making you more energy efficient, a good arm swing can help you through the toughest parts of a race. You know that moment when you feel your legs getting heavy and you begin labouring through each stride and you begin questioning just what you have left in the tank, well this is the moment you should switch your focus onto your arm swing. Focusing on your arm swing, and not how tired you are, will help you maintain a good rhythm, stride, cadence and posture as you sail through the finish line. And when you reach that dreaded hill section of the race, just pump your arms harder and you will feel an increase in power being transmitted from your arms to your legs, helping you up the hills.

Have someone film you run or inspect your reflection in store windows along your run to check just exactly what your arms are doing, you may be shocked at what you see. Once you know what your arm swing looks like, spend a few minutes each time you warm up to correct your arm swing, to get the rhythm and feel of what a proper arm swing should be. This is a easy way to help improve your PB.

A strong arm swing should consist of the following:

  1. Arms should swing in opposite directions, and in sync, with the legs – right arm with left leg and left leg with right arm.
  2. Arms should pump back and forth, not across your body.
  3. The swing should come from your shoulders, not your elbows.
  4. Elbows should be bent approximately 90-degrees as your hands graze your hips (slightly more bent, 70-degrees, as they swing forward and slightly more extended, 120-degrees, as they swing back) 
  5. And remember, your neck, shoulders and hands should be relaxed.

iRun Radio

iRun Radio

On this week’s show, how runner’s use the sport to create change. When his father wanted to run in honour of his mother, this runner and his wife decided to create a race for his mom. Then, a runner in the recent Perth Kilt Run talks about how she got engaged at this same event. Plus, how Shane Dixon transformed his lifestyle of partying to a healthy one through this sport.

I Remember Silvia Ruegger, by Krista Duchene

“Be ready to speak up and tell anyone who asks why you’re living the way you are, and always with the utmost courtesy.” 1 Peter 3:15

On August 23, 2019, we lost an incredible woman when Silvia Ruegger lost her battle to cancer. Like many, I was inspired by her Canadian marathon record of 28 years that she set when winning the 1985 Houston Marathon, and her 8th place finish in 1984 in Los Angeles, which was the first women’s marathon at the Olympic Games. 

But what I admired most about her was how she used her accolades as a platform to serve others, something I learned when hearing her story for the first time several years ago. I was able to meet and chat with her afterwards, enjoying the conversation as we discovered our commonalities of being from small towns, attending the University of Guelph, and sharing our Christian faith. I knew that if I succeeded like her, I would want to also give back and put others first.

My most meaningful interaction with Silvia was a few years later, in 2013 when I wanted to break her record but did so after Lanni Marchant. On route to the awards ceremony when I told her I was disappointed, Silvia comforted me with the words, “It takes more grace than I can tell to play the second fiddle well.” I asked her to repeat it because I knew it would be a defining moment in my life. And it was. Choosing to celebrate being second fastest Canadian became a key message at my public speaking engagements, particularly at schools. It kept me grounded and humbled. It allowed me to keep working and encouraging others that they can be their best even if it’s not the best. 

Cancer is a terrible disease to which I lost both parents when they were around the same age as Silvia. Far too soon.

Silvia,

Thank you for inspiring Canadians. 

Thank you for refining me. 

Thank you for fighting with an unwavering faith. 

Thank you for your incredible grace and dignity. 

“I have fought the good fight, I have finished the race, and I have remained faithful. And now the prize awaits me.” 2 Timothy 4:7-8

You have finished your race and received the ultimate prize, something far better than any earthly gain.

Keep Supper Simple Tonight

Summertime is meant for salads and these two couldn’t be any easier. Packed with protein, garden fresh vegetables and herbs, pack one for your weekday lunches or weekend lunchtime picnics.

Cannellini Bean and Dill Salad

Serves Two

Ingredients

2 cups cooked cannellini beans (or one can drained)

1 ripe avocado

1 cup cooked black beans

1 red pepper chopped

2 tbs chopped red onion

1/2 an english cucumber sliced in quarters

1 tbs finely chopped fresh dill

1/3 cup cubed swiss cheese (optional)

4 tbs olive oil

Fine sea salt and pepper, as desired

DIRECTIONS
Combine all ingredients in a large bowl, mix and enjoy on its own or over fresh bread or whole grain crackers.

Quinoa Mexican Salad

Serves four

INGREDIENTS

2 cups organic quinoa, cooked

1 can organic corn

1 cup cooked black beans

2 avocados

1 cup chopped cherry tomatoes

1/2 a small red onion chopped

olive oil/sea salt/pepper as desired

squeezed juice and cilantro (optional)

DIRECTIONS
Combine ingredients, mix well, refrigerate for at least one hour before serving.

iRun Radio

iRun Radio

Runners all have special reasons why they train and race. On this week’s show, Mark connects with runners who share their individual stories about the ups and downs of the sport we all love.

How LuluLemon Is Growing its Road Race Circuit

Lululemon continues its all-in approach to running and the brand’s latest announcement signals a push to bring its race experience international.

On July 26, registration opened for the lululemon San Diego 10K, the first event the Vancouver-based athletic brand is hosting in the United States and its latest foray into running. The 10K is the third of its kind in addition to Edmonton and Toronto.

It’s no coincidence that lululemon chose San Diego as its next race. The brand operates four stores in the city and surrounding areas, a perfect recipe to pull off a successful launch, and it’s an ideal spot as a destination race.

“Two years ago, we declared our stand for run and to live into that commitment, we were the title sponsor of the Toronto 10K,” the newly-launched race website reads. “We had such a great time we took the race to Edmonton and now to you in San Diego.”

Not shockingly, the race sold out its 5,000 spots in three days and 14 hours.
Lululemon is betting big on running and it’s clearly paying off.

The Races

Lululemon made a splash in 2017 when it became the title sponsor of the Toronto Waterfront 10K. Lululemon, thanks to its cult-like following, vaulted the event into popularity instantly.

Due to its success in the first few years of operation, the race was capped at 10,000 runners in 2019, up from 7,000 in its inaugural year. Originally, entry fee cost $50 and has since risen to $84, which remains in line with what a typical premium 10K costs in Canada. (The San Diego race cost US$84.)

Lululemon, though dubbed as such in press releases, isn’t merely a title sponsor for its races. Their influence permeates much greater. They’re able to influence and shape the entire race experience. Not surprisingly, the race T-shirts are lululemon, and because there are a limited number made, the shirt is a hot commodity in and of itself for anyone who regularly shops at lululemon.

Lululemon is also able to bridge the gap for community partners/sponsors who would otherwise not be associated with running. You wouldn’t normally see rows of stationary spin bikes along the course of a road race but run the Toronto Waterfront 10K and Ride Cycle Club members cheer you on. Nor would you typically see doughnuts from a vegan restaurant at the finish line, yoga cooldowns, or activations from wellness brands like Saje. But it’s these activations and experiences that make lululemon events different, catering to both die-hard runners and those who run just to say they did. The ability to offer an experience to both demographics is almost unheard of, and few even attempt to pull an interactive event off with the exception of the Rock ‘n’ Roll Series.

It can not be overstated how strong lululemon’s following is, and it’s a great thing for running as their events motivate many non-runners to enter when they otherwise wouldn’t. Case in point: other than a tweet by CEO Calvin McDonald and a press release, the San Diego 10K got minimal media coverage and still sold out in a few days time while many road races struggle to hit their cap at all.

How They Do It

Perhaps lululemon’s smartest move is their strategy to partner with world-class event organizers, absorbing much of the value of the event while not necessarily doing all of the heavy lifting. In Canada, lululemon partners with Canada Running Series, the organization which puts on the Scotiabank Toronto Waterfront Marathon and a collection of other events as part of their national circuit.

The two lululemon races in Canada currently are the Toronto Waterfront 10K, which was already an event before lulu came along, and the Edmonton 10K, which launched more recently for its inaugural edition under the watchful eye of the yoga-famous brand. Canada Running Series organizes both.

In the United States, lululemon partnered with DMSE Sports to host the 10K in San Diego. DMSE Sports is short for Dave McGillivray Sports Enterprises and Dave McGillivray is the race director for the Boston Marathon, the world’s most sought-after and prestigious road race. It’s no coincidence that lululemon’s first event in the U.S. will be hosted by those who put on the race among amateur and professional runners. There is mention of DMSE Sports on the website, but it’s clear that lululemon are the ones at the forefront.

According to McGillivray, the race has been in the works for about a year.
By partnering with world-class athletics organizers, lululemon are able to market to runners, a relatively niche but passionate subset of the broad fitness industry.

The key: cater to both runners and executing an experience in line with what a consumer of lululemon would expect. Beyond the three 10Ks mentioned in this article, lululemon actually have another event called the Seawheeze Half-Marathon, which is famously popular as a festival beyond just a 21.1K race. The event’s tagline reads, “some would call it a half marathon, but we prefer to call it yoga. run. party.”

Seawheeze, a high-end premium road race, this year costs $178. Brilliantly, the event has expanded beyond its 10,000-runner cap because they’re charging people US$28 to complete the run virtually, with the benefit being that runners earn a finisher’s medal like all of those who do the route in Vancouver on race day.

The primary difference between Seawheeze and the 10Ks is that Lululemon organizes the half-marathon. Finally, every lululemon race come with training plans to help encourage people to be the fastest versions of themselves on event day. This is just another example of enhancing the race experience, even if it’s in the lead-up itself.

What Could We See Next?

Lululemon is doing just about everything to qualify as a mover in the running market. They already have a global run ambassador program as well as run clubs out of their stores across North America. The brand manufacturers and sells running-specific apparel including shirts, sports bras, tights, shorts, socks, underwear, and accessories.

In June, lululemon launched a new line of self-care products for athletes including shampoo and deodorant.

Perhaps most intriguing is the prospect of a lululemon shoe. Currently, lululemon carries APL (Athletic Propulsion Labs) footwear though it isn’t their own line of shoes. According to reports, “footwear is part of a five-year growth plan that executives unveiled to investors and analysts.” It should be noted that their footwear may not even be running-specific, and that it will likely not come within the next two years.

Going forward, don’t be surprised to see lululemon partner with more races to continue to reach new markets, whether it’s in Canada, the United States or outside of North America.

Pan Am gold medal winner Natasha Wodak’s summer must haves

Olympian Natasha Wodak won the 10K championship in Ottawa. Then, she won the Vancouver Sun Run, the Eastside 10K and the Scotiabank Vancouver Half Marathon. Earlier this month, Wodak won gold in the 10,000m at the 2019 Pan-American Games in Lima Peru, also setting a new Pan-American Games record in this event. For our summer issue, Wodak gave us a round up of the things she just can’t run without during the summer, including what she most enjoys after a long run too!

1. Sunglasses- Smith Optics – Parallel Max: They are super light weight and I forget I’m wearing them!  


2. Nuun Electrolyte – Its so important to stay hydrated in the warmer weather!


3.  FRE Skincare. Sunscreen! At least SPF 30 is on my face and chest at all times!


4. A nice bottle of Rose wine to sit on the patio and sip after a long run! One of my faves is Quails Gate Rose from BC!

Grilled Peach, Corn and Arugula Salad with Spicy Prawns and Creamy Peach Dressing

Prep Time 20 minutes, Cook Time 15 minutes
Total Time 35 minutes

INGREDIENTS
Spicy Prawns

24 raw large prawns peeled, deveined tails removed
2 tablespoons extra virgin olive oil
1 teaspoon Cajun spice
2 cloves garlic crushed
1/2 teaspoon sea salt

Peach Salad Dressing:


1 tablespoon white wine vinegar
3 tablespoons fresh lime juice
¼ cup extra virgin olive oil or avocado oil
1 cup peeled diced fresh BC Tree Fruits peaches
1 tablespoon honey
1 clove crushed garlic
salt to taste

Salad:

3 cooked cobs of corn
6 cups arugula, loosely packed
¼ cup finely sliced red onion
1 ripe avocado sliced
2 large ripe freestone BC Tree Fruits peaches sliced in large segments
3 tablespoons melted butter or vegan butter
1/3 cup roughly chopped cilantro

DIRECTIONS:

ONE:  Place the prawns in a medium bowl and add the oil, spice, garlic and sea salt.    Refrigerate until ready to grill.
TWO:  Combine all of the dressing ingredients in a blender and blend until smooth.  Heat the grill to medium high.
THREE: Cook the cobs of corn directly on the grill on all sides until they are slightly charred, about 3-5 minutes per cob.  Set aside to cool on a platter.  Brush the peaches with the melted butter and grill the peaches, cut sides down, until grill marks appear.  Remove from the grill and set them on the platter.  Last, grill the prawns on each side until they are opaque and are slightly charred, 3-5 minutes in total, flipping half way through.  Remove from the grill and set on the platter.
FOUR: Lay the arugula on a large serving platter. Using a sharp knife, cut the kernels off of the grilled corn by holding the cob vertically and cutting down the cob. Sprinkle the corn, red onion and avocado on top of the arugula and top with the grilled peaches and grilled prawns. Garnish with the cilantro scattered on top.  Serve with the salad dressing to taste.

Tori Wesszer is a registered dietitian with a digital platform, fraichenutrition.com which focuses on healthy living. You’ll find more recipes like this in her upcoming book Fraiche Food, Full Hearts which she co-authored with her cousin, HGTV’s Jillian Harris.